Heart-healthy diet 8 steps to avoid heart disease

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  • A serving size refers to an exact quantity of food that is defined by standard measurements like cups, ounces or even pieces. For instance, a serving of pasta can be roughly 1/3 to 1/2 cup, or roughly the size of an hockey puck. A portion of meat or fish is around 2 to 3 ounces roughly the thickness and size of the game of cards.
  • The recommended amount of servings for each food group could differ in accordance with the food regimen or guidelines you’re following.
  • It is a process that is learned. You might need to employ spoons and measuring cups or an instrument until you’re confident with your ability to judge.

2. Consume more fruits and vegetables.


Fruits and vegetables are great sources of minerals and vitamins. Fruits and vegetables are low in calories and high in fiber that is a source of dietary. Fruits and vegetables, as well as many other plant-based and plant-based foods contain ingredients that could assist in the prevention of cardiovascular diseases. Consuming more vegetables and fruits could help you cut down on foods that are high in calories, like cheese, meat and snacks.

Incorporating fruits and vegetables into your diet is easy. Keep the cut and washed vegetables in your refrigerator to make snack time. Keep fruits in an ice cube in your kitchen so you’ll be able to remember to take it in. Make sure to select recipes that use fruit or vegetables as the primary ingredients, like vegetables stir-fry or fresh fruits added to salads.

The fruits and vegetables you can pick Limitation of fruits and vegetables.
  • Fruits, vegetables that are fresh or frozen as well as Fruits and vegetables that are fresh or frozen
  • Cans of low-sodium vegetables
  • Canned fruit packed with juice or water
  • Coconut
  • Vegetables served with creamy sauces
  • Breaded or fried vegetables
  • Canned fruits packed in a thick syrup
  • Fruit that has been frozen and sugar added

3. Select whole grains

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