Dr. Cheryl Rock, professor of family medicine and public health, said, “You can live long, healthy lives and never eat a piece of kale.
“If you eat foods you like, you’re more likely to stick with it.”
Fortunately, a heart healthy diet is full of flavor to suit all tastes.
What does a heart-healthy diet include? The answer is: fruits and vegetables; Full grain; low fat dairy; skinless poultry; Fish; Nuts and beans; and not tropical vegetable oils.
There are many options – with “olive, corn, and peanut oils” as the cooking oil.
The best fish are salmon, trout, and herring because they are rich in omega-3 fatty acids.
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The main meals focus on “starchy whole grain carbohydrates” such as “brown rice, whole wheat pasta, potatoes with skin, Bulgarian wheat or whole grain pasta”.
The fiber content in these foods mentioned above can “help maintain energy levels” while “lowering cholesterol”.
And there are so many types of vegetables to choose from that you can garnish your dinners vigorously.
“Try to eat at least five servings of fruits and vegetables a day,” recommends the NHS.
This can be achieved by having “some fruit or vegetables” at every meal, including broccoli, cauliflower, peas, sweetcorn, tomatoes, beans and legumes.
Heart-healthy fats “can help reduce bad cholesterol levels”.
“Regularly including nuts in your diet has been linked to lower total cholesterol and lower blood bad cholesterol,” the NHS explained.
Make sure the nuts are “raw and unsalted” and avoid those that are “roasted” or covered with “salt or sugar”.
Cashews, walnuts, or peanuts can be added to stir fries, a rice salad, or nut bread.
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