Protect your Heart and Make your Meals Heart-Friendly!

Protect your Heart and Make your Meals Heart-Friendly!
Make your plate look like “My Plate”’ and follow these tips:
The “My Plate” Meal


Reduce your total fat intake and lose weight if obese.
Bake or steam or grill your foods rather than frying. This change will help you reduce your calorie intake.
Use — in moderation — healthy oils: corn oil, canola oil or olive oil; rather than butter, animal fat or ghee. Include unsalted almonds and walnuts in your daily meals, but in moderation.
Don’t add salt to your meals. Instead use spices, herbs, garlic, onion, lime or lemon to give taste and flavor to your meals.
Include fresh fruits and vegetable with bright colors in your meals, including: oranges, bananas, strawberries, red grapes, green apples, carrots, green peppers, broccoli, spinach or tomatoes. Fruits and vegetables provide you with fiber, vitamins, minerals and antioxidants.
Select whole grains and unsweetened cereals.
Select nonfat dairy products, such as yogurt, laban, cheese or labneh.
Select lean protein such as lean lamb or beef, skinless poultry, baked/grilled fish, or dried legumes such as lentils or beans. Consume fish or tuna twice a week minimum.
Avoid smoking (active or passive) and avoid alcohol.
By using the above smart steps you will reduce your risks of heart disease and other non-communicable diseases, such as diabetes, stroke, osteoporosis and some types of cancer.