A Healthy Heart Starts with Your Plate: A Guide to Better Nutrition


Incorporate more fruits and vegetables. Eating a diet rich in fruits and vegetables helps reduce the risk of heart disease.

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Foods with high levels of soluble fiber, like oats, lentils, and barley, are helpful for reducing total cholesterol levels.

High-fiber foods:

According to a study, vitamin E-rich foods act as an antioxidant and help to protect against LDL cholesterol. [Source: betterhealth.vic.gov]

Vitamin-rich foods:

Include healthy fats such as fatty fish, salmon, nuts, and seeds as these foods help to lower cholesterol levels and reduce the risk of heart disease.

Healthy fats:

High sodium intake can lead to high blood pressure, a risk factor for heart disease. Limit sodium intake in your daily diet.

Less sodium intake:

Reduce added sugars as they contribute to weight gain, which is a risk factor for heart disease. Reduce your intake of sugary drinks and snacks.

Limit added sugars:

Reduce alcohol consumption and quit smoking as these are risk factors for heart disease.

Limit alcohol consumption:

Staying hydrated, and drinking plenty of water helps to flush out sodium and other toxins from the body, which might reduce the risk of heart disease.

Stay hydrated: