Heart-healthy foods: What to eat and what to avoid

2023-12-02 18:04:25
Heart-healthy foods: What to eat and what to avoid

Maintaining a heart-healthy diet is one of the most effective ways to reduce your risk of heart disease, which is the leading cause of death for people in the United States.

What are heart-healthy foods?

Beyond individual foods or nutrients, heart-healthy dietary patterns can significantly boost your cardiovascular health. What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.

A heart-healthy eating style emphasizes minimally processed vegetables, fruits, whole grains, and beans. The American Heart Association (AHA) recommends the following dietary guidelines for heart health:

Maintain a healthy body weight by keeping calories from food balanced with calories burned exercising.

Consume a wide variety of fruits and vegetables.

Choose mostly whole grains instead of refined grains.

Use liquid plant oils such as olive oil rather than tropical oils such as palm oil.

Eat healthy sources of protein, such as from plants, seafood, or lean meats.

Minimize added sugars and salt.

Avoid alcohol.

Choose minimally processed foods.

Source:Harvard Health Publishing

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