Protect your Heart and Make your Meals Heart-Friendly and make your plate look like My Plateand follow these tips:

 

                                  قلب صحي

  •     Reduce your total fat intake and lose weight if obese.
  •     Bake or steam or grill your foods rather than frying. This will help you reduce your calorie intake.
  •     Use healthy oils in moderation such as 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 withbrightcolors in your meals, such as oranges, bananas, strawberries, red grapes, green apple, carrots, green pepper, broccoli, spinach or tomatoes. Fruits and vegetables provide you with fiber, vitamin, minerals and antioxidants.
  •     Select whole grains and unsweetened cereals.
  •     Select nonfatdairy 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.
  •     Exercise regularly and moderately.
  • By usingthe 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.
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