Heart-Healthy Nutrition II

Simple, delicious, and good for your heart. Now, we’ll show you what a diet that your heart loves looks like!

Eat what your heart loves:

Colorful fruits and vegetables

They provide essential vitamins, minerals, fiber, and antioxidants that support heart health. Try to incorporate a variety of colors and types into your meals. Every berry, every spinach leaf, and every juicy tomato is a celebration for your heart. A mix of colors keeps you healthy!

Fiber

Opt for whole grains like whole grain bread, whole grain pasta, oats, brown rice, and quinoa. These provide fiber that can regulate cholesterol levels.

Legumes such as beans, lentils, and chickpeas are also excellent sources of fiber and plant-based protein. They help maintain stable blood sugar levels.

Fiber provides long-lasting energy and protects your heart from “bad” cholesterol.

Fish

Fish, especially fatty varieties like salmon, trout, and mackerel, contains omega-3 fatty acids with anti-inflammatory properties that can promote heart health.

Nuts and seeds

Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats, fiber, and antioxidants. Packed with nutrients and flavor, they are small powerhouses for your heart.

Healthy fats

Avoid saturated and trans fats and prefer unsaturated fats like omega-3 fatty acids. These are found in fish (such as salmon and mackerel), nuts, seeds, and olive oil, helping to increase good HDL cholesterol.

Fish, nuts, and olive oil are the secret weapons against inflammation and cholesterol monsters.

Reduced salt intake

Be cautious with salt! Excessive salt consumption can raise your blood pressure. Season your meals with herbs and spices instead of salt!

Dietary Supplements

While certain supplements can have positive effects, it’s important not to consider them as a substitute for a balanced diet and a healthy lifestyle.

Omega-3 Fatty Acids

These essential fatty acids, mainly found in fish oil, are known for their positive effects on heart health.

Magnesium

Magnesium is crucial for the normal function of heart rhythm and muscles.

Trace Elements

Manganese, selenium, and zinc protect cells from oxidative stress—a major contributor to cardiovascular diseases.

B Vitamins

B vitamins contribute to normal energy metabolism and heart function.

Note: Before taking dietary supplements, it is advisable to consult with a doctor or nutrition specialist.

Mediterranean Diet

There is a way of eating that is not only delicious but also associated with various health benefits, including a reduced risk of cardiovascular diseases.

As the name suggests, the Mediterranean diet is a way of eating inspired by the traditional dietary habits of people in regions around the Mediterranean.

Characteristics:

Fresh fruits and vegetables

Consumption of fresh fruits and vegetables, rich in vitamins, minerals, fiber, and antioxidants.

Olive oil

Olive oil is the preferred main source of fat. It is rich in monounsaturated fatty acids and antioxidants.

Fish and seafood

Fish, especially fatty varieties like salmon and mackerel, is an important protein source that provides omega-3 fatty acids.

Moderate consumption of dairy products

Dairy products such as cheese and Greek yogurt are consumed in moderate amounts, providing calcium and protein.

Nuts and seeds

Almonds, walnuts, and sunflower seeds offer healthy fats, proteins, and other essential nutrients.

Legumes

Beans, lentils, and chickpeas are important protein sources and provide fiber.

Herbs and spices

Herbs and spices are generously used instead of relying on excessive salt.

Moderate consumption of poultry and eggs

Chicken and eggs are consumed in moderation.

Moderate wine consumption

In some cultures in the Mediterranean region, moderate wine consumption is considered part of the diet.

It is important to note that a heart-healthy diet, combined with other healthy lifestyle habits such as regular exercise, not smoking, and stress management, is most effective.