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Key Nutritional Considerations

• Limit saturated and trans fats: These unhealthy fats can raise cholesterol levels and increase your risk of heart disease. Choose lean proteins, fruits, vegetables, and whole grains instead.
• Reduce sodium intake: High blood pressure is a major risk factor for heart disease. Limit your intake of processed foods and salty snacks.
• Eat plenty of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and fiber, which can help lower cholesterol levels and improve heart health.
• Choose whole grains over refined grains: Whole grains provide fiber, which can help lower cholesterol levels and improve blood sugar control.
• Limit added sugars: Excessive sugar intake can contribute to weight gain and other health problems.
• Maintain a healthy weight: Being overweight or obese can increase your risk of heart disease. Aim for a healthy weight through a balanced diet and regular exercise.

Sample Meal Plan

• Breakfast: Oatmeal with berries and nuts, Greek yogurt
• Lunch: Salad with grilled chicken or fish, whole-grain bread
• Dinner: Salmon with roasted vegetables, brown rice
• Snacks: Fruit, nuts, or yogurt

Resources

• American Heart Association: https://www.heart.org/
• Mayo Clinic: https://www.mayoclinic.org/

Remember: A heart-healthy diet is just one part of a healthy lifestyle. Regular physical activity, stress management, and avoiding smoking are also important for preventing heart disease. Consult with your healthcare provider for personalized advice.