4 dietary rules for the heart

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The main cause of premature death in humanity is heart disease. And the more careful we approach our diet, the more protected our heart is.

Vegetables and fruits

Try to reduce your intake of high-calorie foods such as meat, cheese, and snacks by increasing the amount of fruits and vegetables in your diet. Including fruits and vegetables in your diet is easy. Keep cut and washed vegetables in the refrigerator for a quick snack. To avoid forgetting to eat them, keep fruits on a plate in the kitchen. Choose recipes that use fruits or vegetables as the main ingredients, such as fruit salads or vegetable stir-fries.

Whole grains

Fiber helps control blood pressure and support heart health. So using simple substitutes for refined grains can increase the proportion of whole grains in a heart-healthy diet. Alternatively, experiment with new whole grains, such as quinoa or barley.

Less bad fats

To lower your blood cholesterol levels and your risk of coronary heart disease, you should limit your intake of saturated and trans fats. High blood pressure can increase your risk of heart attack and stroke by causing atherosclerosis and plaque buildup.

Portion size

It's not just the junk food itself that matters, but the amount of it as well. If you've filled your plate, stop for a few seconds and keep eating until you're full. Unfortunately, portions in restaurants (especially Asian ones) are often larger than anyone can eat. To help you manage your portions, use a small plate or dish.