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To maintain heart health, it is good to follow a diet close to Mediterranean diet. It means limiting simple carbohydrates and harmful fats, a sufficient amount of vegetables and fruits, a varied and nutritious diet.

Following these principles is quite simple. At the same time, following such a diet does not mean that you will have to feel hungry, explains Johns Hopkins University nutritionist Christy A. Williams. The specialist gives a number of tips.

Healthy fats

Unsaturated fats should make up the majority of fats in the diet. These include fatty fish, olive oil and many other vegetable oils, as well as nuts, such as walnuts. Limit saturated fats, which come mainly from animal sources (butter, red meat). Also, a heart-healthy diet involves avoiding trans fats.

Less fat protein foods

Don't forget beans and other plant-based protein sources. Eat lean protein foods such as skinless chicken and low-fat dairy products. Choose lean red meat, eat it in small quantities.

Complex carbohydrates

A variety of food

< p>A heart-healthy diet means variety. There are a number of products that, as a rule, are forgotten or consumed less than necessary:

• green and leafy vegetables. Natural sources of fiber and antioxidants, such as spinach, kale, lettuce, Swiss chard, arugula or broccoli, also help the body break down homocysteine, an amino acid linked to an increased risk of heart disease;
• nuts are consumption is also associated with a reduced risk of cardiovascular problems.

Also reduce sodium intake to 1 teaspoon of salt per day. You can do this by avoiding canned or processed foods.

Another tip is to watch the drinks in your diet. Many of them add calories (and extra weight) without much nutritional benefit.