06/03/2025
Heart Health Tip:
Eat a heart-friendly diet rich in fruits, vegetables, whole grains, and healthy fats like those found in avocados, nuts, and olive oil. Reduce salt, sugar, and processed foods to maintain healthy blood pressure and cholesterol levels.
Stay active! Engage in at least 30 minutes of moderate exercise, like brisk walking, cycling, or swimming, most days of the week. Regular physical activity strengthens your heart, improves circulation, and helps control blood pressure and cholesterol.
To protect your heart, limit or avoid these foods:
1. Processed Meats (Sausages, Hotdogs, Bacon) – High in saturated fat, sodium, and preservatives that raise cholesterol and blood pressure.
2. Fried Foods (Chips, Fried Chicken, Doughnuts) – Contain unhealthy trans fats that increase heart disease risk.
3. Sugary Drinks (Soda, Energy Drinks, Sweetened Juices) – High in added sugars, leading to weight gain, diabetes, and heart problems.
4. Refined Carbs (White Bread, Pasta, Pastries) – Cause blood sugar spikes and contribute to obesity and heart disease.
5. Excessive Salt (Canned Soups, Fast Food, Packaged Snacks) – Increases blood pressure and puts strain on the heart.
6. Margarine & Hydrogenated Oils – Contain trans fats that lower good cholesterol (HDL) and raise bad cholesterol (LDL).
7. High-Fat Dairy (Full-Fat Cheese, Butter, Cream) – High in saturated fats, which can contribute to clogged arteries.
8. Alcohol (Excessive Consumption) – Can raise blood pressure, increase triglycerides, and weaken heart function.
9. Red Meat (Excessive Intake) – Contains saturated fats that can contribute to heart disease if eaten in large amounts.
10. Fast Food – Loaded with unhealthy fats, salt, and sugar, which increase the risk of heart problems.
For a healthier heart, focus on whole, unprocessed foods, and stay hydrated!
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