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Heart-healthy diet 8 steps to avoid heart disease


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Lean poultry, lean meat and fish, dairy products and eggs are among your most nutritious proteins. Pick lower fat choices for example, skinless chicken breasts, instead of crispy chicken patties or skim milk over whole milk.

Fish is an excellent alternative to meats with high fats. Certain kinds of fish are high of omega-3 fats which reduce blood fats known as triglycerides. The highest concentrations of omega-3 fats found in cold-water fish like herring, mackerel, and salmon. Other sources include flaxseed as well as soybeans, walnuts, along with canola oil.

Legumes like lentils, beans, and peas are also excellent protein sources with low fat and have no cholesterol, which makes them great alternatives to meat. substituting plant protein with animal protein — like such as a soy or bean burger instead of hamburgers will reduce cholesterol and fat intake as well as increase the amount of fiber you consume.

Proteins to select Proteins that can be used to limit or prevent
  • Dairy products with low-fat content like skim or low-fat (1 1 %) yogurt, milk, and cheese
  • Eggs
  • Fish, particularly fatty, cold-water fish, like salmon
  • Skinless poultry
  • Legumes
  • Soybeans and products made from soy, including soy burgers and tofu
  • Lean ground meats
  • Full-fat milk as well as other dairy products
  • Organ meats, such as liver
  • Marred and fatty meats
  • Spareribs
  • Hot sausages and dogs
  • Bacon
  • Meats that are breaded or fried

6. Reduce the amount of salt (sodium) within your diet.

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