Eat more oily fish. Oily fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids - particularly oily fish like mackerel, sardines, salmon, and tuna - that may help reduce the risk of heart disease and stroke.
Eat more vegetables, fruits, whole grains, and pulses. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
Choose fat calories wisely. Eat less saturated fat.
Limit your total fat grams.
Eat a bare minimum of saturated fats and trans fats - for example, fats found in butter, margarine, salad dressing, fried foods, snack foods, sweets, and desserts.
When you use added fat, use fats high in monounsaturated fats - for example, fats found in olive and peanut oil.
Eat a variety - and just the right amount - of protein-rich foods. Commonly eaten protein foods - meat and dairy products - are among the main culprits in increasing heart disease risk, primarily because of their saturated fat content. Reduce this dietary risk factor by balancing the amount of animal, fish, and vegetable protein you include in your diet.
Hydrate. Water is vital to life. Be sure to drink plenty of water throughout the day.
Enjoy every bite. You should aim to improve your diet, not deprive yourself. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.
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