Fruits and Vegetables: Embrace a diverse range of colorful fruits and vegetables, as they offer essential vitamins, minerals, and antioxidants that support heart health.
Olive Oil: Utilize olive oil as the primary fat source. Rich in heart-healthy monounsaturated fats, extra virgin olive oil is especially recommended.
Fish: Prioritize fish, especially fatty varieties like salmon and mackerel. These are abundant in omega-3 fatty acids, known to reduce the risk of heart disease.
Nuts and Seeds: Include a variety of nuts and seeds in your diet for their healthy fats, fiber, and antioxidant content. Almonds, walnuts, and flaxseeds are excellent choices.
Whole Grains: Opt for whole grains such as brown rice, quinoa, and whole wheat bread. They provide fiber, contributing to heart health.
Lean Proteins: Select lean protein sources like poultry, beans, and legumes. Minimize red meat consumption, favoring fish or poultry.
Herbs and Spices: Enhance flavor with herbs and spices instead of relying on salt. This not only improves taste but also reduces sodium intake.
Red Wine (in moderation): If you consume alcohol, do so moderately. Red wine, in particular, contains antioxidants that may benefit the heart.