Watching your diet is one of the most important steps you can take to prevent heart disease and stroke. What you eat, how much you eat, and how often you eat can affect your cholesterol levels, blood pressure, and blood sugar. Similarly, what you eat directly affects your weight. Read our 10 tips for healthy eating: Reducing your intake of certain foods (such as foods high in saturated fat, salt, and sugar) and increasing your intake of others (such as high-fiber foods, fruits, vegetables, and fish) can help protect your heart and keep your body healthy. . Healthy eating is important for the whole family. The most important thing is a moderate, balanced diet. The Mediterranean diet is known to protect the heart and blood vessels. It is based on plenty of fruits and vegetables, whole grain products, olive oil, fish, moderate alcohol intake, sharing meals with family and friends, and stress reduction. Below are some of the key principles of the Mediterranean diet that you can follow for your overall health and heart health:
10 tips for healthy eating:
- Limit yourself to three meals per day (breakfast, lunch, and dinner).
- Eat less, especially at dinner. Use a standard 9-inch diameter plate and try to increase the amount of vegetables to at least half of your dinner plate.
- Increase your fruit consumption – keep some at work, in your car, and in your purse.
- Limit your intake of red meat to a maximum of three times a week.
- Try to increase your intake of fish, especially fatty fish such as salmon, mackerel, trout, and sardines. Choose low-fat dairy products and limit your cheese intake to two matchboxes per week.
- Limit your salt intake – avoid salt at the table and while cooking.
- Don’t add sugar to your food or drink.
- Watch your alcohol intake and aim for two alcohol-free days per week.
- Always make sure you stay well hydrated.
