Reduce salt intake: A diet which includes more salt than necessary leads to higher blood pressure, which increases the risk of heart disease. Reduce the amount of salt in your food and also check ingredient labels when it comes to processed foods as 0.6g sodium per 100g are on the high side and should be avoided.
Consume less sugar: Excessive sugar leads to weight gain, which can affect your BP, cause diabetes and heart disease.
Limit saturated fat: Saturated fats that are found in dairy fats, butter, ghee, and processed foods such as biscuits and cakes, tend to increase cholesterol levels. Avoid processed foods, make the switch to skimmed milk, and milk alternatives such as almond, cashew or soy milk, and grill or steam instead of frying.
Load up on fruits and veggies: Potassium helps lower BP, and fruits and veggies rich in soluble fiber also help reduce your cholesterol. So, include about five servings of fruit and vegetables in your daily day.
Get Omega-3 fats: This is considered beneficial for your heart health because it improves your cholesterol levels. Oily fish such as mackerel, salmon and fresh tuna are packed with omega-3 fatty acids, and vegetarians can get omega-3 fats from walnuts, spinach, flaxseed and flaxseed oil, and pumpkin seeds.
Control portion size: Serve up your meals in a small bowl or plate to limit your portions. Additionally, ensure you consume more fruits and vegetables in your daily meals that are high in nutrients and low in calories. Simultaneously, keep away from foods that are high in sodium and calories.
Eat whole grains: Whole grains are great sources of fibre and they play a role in regulating BP too. Use whole-wheat flour and wholegrain bread, switch to wholewheat pasta and brown rice, and include oats in your diet.
Kick the butt: Smoking is a leading cause of cardiovascular disease. It damages the arterial lining, reduces the amount of blood oxygen levels and raises your BP.
Reduce alcohol intake: Excessive alcohol can affect your heart by causing high BP, abnormal heart rhythms and damage to the heart muscle.
Get in some exercise: Research has shown those who exercise have lower chances of heart attacks than those who don’t. Try and get a total of at least 150 minutes of moderate intensity workouts to lower your risk of heart disease.
Avoid stress: Stress can cause issues such as poor blood flow to the heart. Reduce your stress levels by way of meditation, yoga, reading a book, listening to music, etc.