It is possible to prevent heart disease through diet. Mayo Clinic suggests eight key steps.
MEXICO CITY (apro).— Mayo Clinic advises eight specific actions to help your diet prevent heart diseases: manage portion sizes, eat more fruits and vegetables, choose whole grains, limit unhealthy fats, choose low-fat proteins, reduce sodium intake, and more.
1. Manage Portion Sizes
The amount you eat is just as important as what you eat. Avoid overloading your plate, taking second helpings, or eating until you are completely full, as this can lead to unnecessary calorie intake.
2. Increase Your Fruit and Vegetable Intake
Fruits and vegetables are rich in vitamins, minerals, and fiber and are generally low in calories. They also contain beneficial compounds that can help prevent heart diseases.
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3. Opt for Whole Grains
Choose whole products like brown rice, oats, barley, or 100% whole wheat bread. These provide fiber and nutrients that support heart health.
4. Limit Unhealthy Fats
Cut down on saturated fats and avoid trans fats. This helps lower LDL cholesterol (“bad”) and reduces the risk of coronary disease.
5. Opt for Low-Fat Protein Sources
Include lean meats, fish, skinless poultry, low-fat dairy products, legumes, and soy products. These provide protein without the harmful excess fat.
6. Cut Back on Sodium
Excess sodium can raise blood pressure, a critical factor in heart health. Limit processed foods, added salt, and choose salt-free herbs and spices for seasoning.
7. Consider the Mediterranean or DASH Diet as Useful Guides
Dietary patterns like the Mediterranean diet—rich in vegetables, nuts, olive oil, and fish—and the DASH diet—low in salt and rich in essential nutrients—have shown benefits for heart health.
8. Regularly Include Nuts and Seeds
Eating nuts and seeds frequently can improve arterial health, reduce inflammation, and lower cholesterol and triglyceride levels, helping to prevent heart attacks and strokes.
Consult Health Professionals
It is recommended that before making any dietary changes, individuals should consult with a health professional and a certified nutritionist. They can assess individual physical condition, pre-existing medical conditions, and design an appropriate diet plan to prevent heart diseases and maintain overall health balance.
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