Aim for a variety of colorful fruits and vegetables. They are rich in vitamins, minerals, antioxidants, and fiber, which contribute to heart health.
Choose whole grains such as brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains provide fiber, which can help lower cholesterol levels.
Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats can help improve cholesterol levels and support heart health.
Eat fatty fish like salmon, mackerel, and trout, which are rich in omega-3 fatty acids. Omega-3s have been shown to reduce the risk of heart disease.
Choose lean protein sources like poultry, fish, beans, and legumes. Limit red meat and processed meats, as they may contribute to heart disease.
Opt for low-fat or fat-free dairy products to reduce saturated fat intake. These include skim milk, low-fat yogurt, and reduced-fat cheese.
If you consume alcohol, do so in moderation. For most adults, this means up to one drink per day for women and up to two drinks per day for men.
Reduce the intake of foods and beverages high in added sugars. Excess sugar consumption has been linked to an increased risk of heart disease.