Heart Healthy Lifestyle Diet Choose heart healthy foods to avoid heart diseases and its consequences. Nutrition and diet play a vital role in keeping your heart healthy lifestyle. So choose smartly what to eat and what to avoid. List of foods to eat: Eat fruits and vegetables Eat whole grains Eat low fat dairy products Use olive, sunflower or soybean oils Eat poultry, fish like salmon Eat healthy nuts like walnuts, almonds Eat dark chocolate Eat berries, flaxseeds, oatmeal Eat tofu, avocados Hydrate yourself List of foods to avoid: Do not eat coconut, canned fruits Do not fried vegetables and frozen fruits Limit the intake of saturated fat Limit the intake of trans fat Do not eat butter, bacon fat Avoid red meat Limit the intake of sodium Limit intake of sweets Control your portion size Limit intake of red wine, sugar-sweetened beverages Visit us @http://bit.ly/2nrZcJJ

1. HEALTHY LIFESTYLE
PREVENTS
NON COMMUNICABLE DISEASES
General Nutrition and Health
Information

2. Nutrition & Health
• Nutrition is the intake of food, considered in relation to the body's dietary needs.
• Nutrition is required to maintain good health, growth, reproduction, and to prevent
diseases from our body.
• For humans, a healthy diet includes preparation of food and storage methods that
preserve nutrients from oxidation, heat or leaching, and that reduce risk of food borne
illnesses.
• In humans, an unhealthy diet can cause nutrients deficiency diseases
like blindness, anemia, etc or nutrient excess health-threatening conditions such as
obesity; and also some non communicable diseases
such as cardiovascular disease, diabetes, etc. Under
nutrition can lead malnutrition.
So eating a Healthy Nutritious Diet is vital to Good
Health!!

3. •Carbohydrates,
•Fats,
•Fiber,
•Minerals,
•Protein,
•Vitamins, and
•Water
List of Nutrients
Nutrients are of two types
Macronutrients which are
needed in relatively large
amounts
Micronutrients which
are needed in smaller
quantities.
•Minerals,
•Macrominerals,
•Trace minerals, and
•Vitamins

4. A Balanced Diet
• Nuts, pulses, and grains include almonds, lentils,
oatmeal, etc.
• Greens, fruits, and berries include broccoli,
apple, avocados, blueberries, leafy
vegetables, etc.
• Fish, meat, and eggs
• High carb foods like grains, rice, etc.
• High fiber foods include beans, peas,
flax seeds, whole grain pasta, etc.
• Unsaturated fats like sunflower oil,
soymilk, tofu, walnuts, etc. 10% of
saturated fats like whole fat dairy
products like milk, cheese, ice cream, etc.
• Good sources of protein like salmon,
chicken, peanut butter, yogurt, whey
protein powder.
• Drink plenty of water.

5. Water soluble Vitamins: B1, B2, B3, B5, B6, B7, B9, B12 and Vitamin C
Sources: Soymilk, watermelon, yogurt, whole grains, potatoes, chicken, broccoli,
Avocados, fish, poultry, legumes, tofu, soybeans, cereals, asparagus, spinach,
Strawberries, tomatoes, Brussels sprouts, etc.
Fat soluble Vitamins: Vitamin A, D, E and K
Sources: Eggs, shrimp, fish, fortified milk,
sweet potatoes, carrots, pumpkins, spinach,
mangoes, leafy green vegetables, whole
grains, nuts, etc.
Major Minerals: Calcium, chloride,
Magnesium, potassium, sodium include
Yogurt, cheese, milk, salmon, leafy
green vegetables, salt, etc.
Trace Minerals: Chromium, copper,
Fluoride, iodine, iron, manganese, selenium, zinc include meat, poultry, fish, nuts,
cheese, iodized salt, seafood, etc.
Vitamins & Minerals with Benefits

6. Nutrition Facts and Tips
1. Added sugar is a disaster
2. Omega-3 fats are crucial and most people don't get enough
3. There is no perfect diet for everyone
4. Artificial trans fats are very unhealthy
5. Eating vegetables will improve your health
6. It is critical to avoid a vitamin D deficiency
7. Refined carbohydrates are bad for you
8. Supplements can never fully replace
real foods
9. "Diets" don't work — a lifestyle change
is necessary
10. Unprocessed food is healthiest.