2. Too much salt causes fluids to build up in your body. This puts extra
pressure on your heart. Choose low- or no-sodium foods and
condiments. Watch foods that are cured, smoked, or pickled. Limit
processed foods like Frozen foods, Canned vegetables etc..They're
often high in Sodium content.
3. Go on whole grains
Eating whole grains like whole wheat breads, red rice, whole grain cereals,
oatmeal, whole wheat pasta, all Millet like Jowar ,Ragi ,Bajra and unsalted
pretzels or popcorns a good way to get fiber. Fiber helps lower your cholesterol
and also keeps you feeling full longer.
4. Vegetables give you fiber, vitamins, and minerals. They don't have a lot of
calories or fat -- a good recipe for controlling blood pressure. Have four to
five servings of vegetables a day. That’s 1/2 cup of cooked or raw vegetables,
1 cup of raw leafy vegetables, or 1/2 cup of vegetable juice for each serving.
Start by adding a salad at lunch and dinner
5. Fruits offer lots of fiber and vitamins that are good for your heart. Many also
have potassium and magnesium, which lower blood pressure. Have four to five
servings of fruit every day. One serving is a medium apple or orange, or 1/2 cup
of frozen, fresh, or canned fruit. One-half cup of fruit juice or 1/4 cup of dried
fruit also counts as a serving. Try adding bananas or berries to your breakfast
cereal or have fruit for dessert.
6. This dark green, leafy vegetable (and its cousins such as kale, Swiss chard,
Broccoli and collard greens) is high in vitamins, minerals, and antioxidants
that may protect against cardiovascular disease .Spinach is also rich in folate
that helps reduce the blood levels of the amino acid homocysteine,
which is an emerging risk factor for developing cardiovascular disease.
7. Low- and no-fat dairy foods are good sources of calcium and protein, which
can help maintain a
healthy blood pressure. Try to get two to three servings of dairy every day.
Choose skim or 1% milk, buttermilk, and low- or no-fat cheeses and yogurt.
A cup of non-fat curd added to your meal can do wonders!
8. You can still eat meat. Just make sure it’s lean. Meats are good sources of protein and
Skinless chicken and fish are also on the menu. Limit your servings to six or fewer a day.
A serving is 1 ounce of cooked meat, fish, or poultry, or one egg.
A good rule is to have no more than 3 ounces of meat at a meal -- the size of an iPhone.
Limit egg yolks to no more than four in a week.
9. Eating too many fats can cause high cholesterol and heart disease.
Eating too many fats can cause high cholesterol and heart disease.
Avoid butter and margarines.
Avoidcooking dishes with less fat using Grilling or Steaming.
Try butter and margarines.
Try cooking dishes with less fat using Grilling or Steaming. bran oil or corn oil!
For Salads use Olive Oil for Sautéing use vegetable oil, Rice
For Salads use in the form of Sautéing or almonds, one orRice bran oil or corn oil!
Eat good fat Olive Oil for Walnuts use vegetable oil, two a day.
Eat good fat in the form of diet for they are greatone or two a day.
Include Avocado in your Walnuts or almonds, sources of safe fats.
Include Avocado in foods diet for they are great sources of safe fats.
Avoid deep-fried your or make them once in a week affair
Avoid deep-fried foods or make them once in a week affair
10. A combination of oils is best for is best for
Certain oils are good for certain type of cooking.
An ideal combination can impart all the health
benefits of each and every oil.
coconut oil, Gingelly oil, Sunflower oil(only
Mustard oil, Corn oil, Rice bran ,Corn-oil,
11. You don't have to skip all sweets. But you should try to have five or fewer servings a week.
That’s 1 tablespoon of sugar or jam, 1 cup of lemonade, or 1/2 cup of sorbet at a time.
Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup.
Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.
12. Studies suggest that tea is a healthier choice than almost any
beverage, including pure water, because tea not only rehydrates
as well as water, but provides a rich supply of polyphenols
protective against heart disease. The anti-oxidant properties are
intact in green tea, as they are not processed.