Aim for a variety of colors and types to ensure you get a wide range of nutrients and antioxidants.
Opt for whole grains like oats, brown rice, quinoa, and whole wheat bread instead of refined grains. Whole grains are rich in fiber and can help lower cholesterol levels.
Reduce intake of saturated fats found in red meat, butter, and full-fat dairy products, and avoid trans fats found in processed foods.
Choose lean protein sources such as fish, poultry, legumes, and plant-based proteins. Fish, especially fatty fish like salmon and mackerel.
Excess sodium can raise blood pressure, increasing the risk of heart disease. Aim to consume less than 2,300 milligrams of sodium per day by avoiding processed foods and using herbs and spices for flavor.
Excess sugar can lead to weight gain and increase the risk of heart disease. Avoid sugary drinks, sweets, and processed foods high in added sugars.
Drink plenty of water throughout the day to maintain proper hydration, which is essential for overall health and can help regulate blood pressure.
Eating the right amount of food is crucial for maintaining a healthy weight and preventing overeating.
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