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A healthy diet and lifestyle are the best weapons you have to fight cardiovascular disease. It's not as hard as you may think! Remember, it is the overall pattern of the choices you make that counts.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods-especially vegetables, whole grains, or fruits-that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
Eat a variety of nutritious foods from all the food groups.
You can eat the abundance of food, but your body can not obtain the food which it must be healthy. foods Food-rich person have vitamins, ores, fibre and other food but are lower in the calories. To obtain the food which you have need, choose of foods like whole vegetables, fruits, products and nonfatty dairy products or with low fat content generally.
- Vegetables and fruits are high in vitamins, minerals and fiber - and they're low in calories. Eating a variety of fruits and vegetables may help you control your weight and your blood pressure.
- Eat fish at least twice a week. Recent research shows that eating oily fish containing omega-3 fatty acids (f or example, salmon, trout, and herring) may help lower your risk of death from coronary artery disease.
- Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full, which may help you manage your weight.
Today, a healthy diet encompasses a far wider range of options: whole grains, legumes, seeds and nuts, fish, and even plant oils, such as olive oil. Add in ethnic, religious, cultural and personal preferences, and you have more options than ever before when planning healthy meals and snacks.
What are the most important steps to a healthy diet?
The basic steps to good nutrition come from a diet that:
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helps you either lose weight or keeps your BMI in the "healthy" range.
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is balanced overall, with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains, and fat-free or low-fat milk and milk products.
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includes a variety of grains daily, especially whole-grains, a good source of fiber.
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includes a variety of fruits and vegetables (two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a 2,000 calorie diet).
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has a small number of calories from added sugars (like in candy, cookies, and cakes).
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is low in saturated fat, trans fat, and cholesterol. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
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has foods prepared with less sodium or salt (aim for no more than 2,300 milligrams of sodium per day, or about one teaspoon of salt per day).
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does not include more than one drink per day (two drinks per day for men) if you drink alcoholic beverages.
Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.
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