Striving to consume fewer items high in saturated fat, salt, and sugar while incorporating more high-fiber foods, fruits, vegetables, and fish into your diet constitutes a formidable strategy for safeguarding your heart and preserving your overall well-being.
Promoting healthy eating is a universal concern, encompassing every member of the family. The key lies in achieving a balanced diet marked by moderation in all aspects. Embracing a Mediterranean-style dietary pattern is recognized for its cardio-protective benefits, shielding your heart and vascular health. This dietary approach hinges on abundant consumption of fruits and vegetables, whole grains, olive oil, fish, and a judicious intake of alcohol, typically enjoyed in the company of family and friends, all while seeking to minimize stress. Here are some of the core tenets of the Mediterranean diet that can serve as a blueprint for both overall health and heart health.
10 tips for a healthy diet
1. Stick to 3 square meals a day (breakfast, lunch, dinner)
2. Reduce your portion size, especially at dinner. Use a standard 9-inch plate and aim to increase your portion of vegetables to at least half the dinner plate.
3. Increase your fruit intake – keep it at work, in the car, and in the handbag!
4. Limit red meat intake to a maximum of 3 times per week
5. Try to increase your fish intake, especially oily fish like salmon, mackerel, trout and sardines
6. Choose low-fat dairy – limit your cheese intake to a max of two matchstick box sizes per week
7. Limit your salt intake – avoid using salt at the table and in cooking
8. Avoid adding sugar to your food or drink
9. Watch your alcohol intake – aim for two alcohol-free days per week
10. Always keep hydrated
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