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Eating a healthy diet can help reduce your risk of developing coronary heart disease and stop you from gaining too much weight, reducing your risk of diabetes and high blood pressure. It can also help lower your cholesterol levels and reduce your risk of some cancers.
Find out whether these 11 diet plans are healthy or a fad. Diet is key to preventing and managing heart and circulatory disease. We spoke to three dietitians working in different areas of the NHS. Read more.
Adjust energy intake and expenditure to achieve and maintain a healthy body weight. Eat plenty of vegetables and fruits – choose a wide variety. Choose foods made mostly with whole grains rather than refined grains. If meat or poultry are desired, choose lean cuts and avoid processed forms.
- Eat a healthy, balanced diet. A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and vegetables (5 portions a day) and whole grains.
- Be more physically active. Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.
- Keep to a healthy weight. A GP or practice nurse can tell you what your ideal weight is in relation to your height and build. Alternatively, you can calculate your body mass index (BM) online.
- Give up smoking. If you smoke, giving up will reduce your risk of developing CHD. Smoking is a major risk factor for developing atherosclerosis (furring of the arteries).
- hhp_info@health.harvard.edu
- Balance your calorie intake with physical activity. Weight gain is a risk factor for cardiovascular disease, and taking in more calories than you burn off leads to weight gain.
- Eat a variety of fruits and vegetables. Consuming a rainbow of colorful fruits and vegetables (which are full of nutrients and many types of beneficial plant molecules) is linked to a reduced risk of cardiovascular disease and early death, the guidelines point out.
- Choose whole-grain foods and products. The guidelines stress the importance of eating whole grains (like whole-wheat bread or brown rice) over refined grains (such as white bread or white rice).
- Choose healthy proteins. The guidelines suggest eating mostly plant-based proteins, such as nuts or legumes (beans, lentils), along with two to three servings of fish per week.
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Nov 9, 2023 · What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides. A heart-healthy eating style emphasizes minimally processed vegetables, fruits, whole grains, and beans.
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