Balanced Eating for a Healthy Heart: Tips from the Singapore Heart Foundation

Heart Healthy Eating Habits: Nourishing Your Vital Organ

Your heart plays a pivotal role in your body, and its health is crucial at every stage of life. It's never too early or late to adopt heart-healthy eating habits that support overall cardiovascular well-being.

The foundation of heart-smart nutrition lies in mntning balance, portion control, and variety while focusing on nutrient-dense foods for optimal health.

Here are some tips for a balanced diet:

Balanced Diet Guidelines

3-5-7 Healthy Heart Principles

• 3 Fruits Vegetables: m to consume three servings of fruits and five servings of vegetables dly. These colorful delights provide essential vitamins, minerals, and antioxidants that protect your heart.

• Grns: Choose at least half of your grn intake as whole grns. They offer fiber for digestive health, helping reduce the risk of heart disease.

Portion Control

• Be mindful of portion sizes to avoid overeating. ming for smaller servings can help manage weight and support healthy blood sugar levels.

Nutrient-Rich Foods

• Protein: Opt for lean sources like fish, poultry, beans, and plant-based proteins to get sufficient nutrients without excess saturated fats or cholesterol.

• Healthy Fats: Incorporate foods rich in heart-healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon, mackerel, and tuna. These fats help reduce inflammation and improve cholesterol levels.

Limitations

• Salt and Sodium: Reduce your salt intake to lower blood pressure. Choose low-sodium options for everyday cooking.

• Sugar Consumption: Minimize added sugars in beverages like soda or sweetened drinks, as well as foods high in sugar. Opt instead for whole fruits which provide natural sweetness.

• Cholesterol-Rich Foods: Limit your intake of red and processed meats as they can increase cholesterol levels in the body.

Eating Patterns

• The Rnbow: m to eat a variety of colorful fruits and vegetables each day. Different colors mean different nutrients, enhancing your overall health.

Special Considerations

• Alcohol: Consume alcohol responsibly. Excessive intake has been linked to various health issues including heart disease.

Additional Benefits

• Nuts and Seeds: These are excellent sources of healthy fats, protein, fiber, and other nutrients that support heart health.

Professional Advice

For personalized guidance on heart-frily eating habits or for nutrition talks in your community, please contact us through eml at [email protected]:[email protected] or call 6354 9365tel:63549365.

, the information provided is inted as general advice. Always consult with a healthcare professional for personalized medical guidance.

**: The content shared in this document serves informational purposes only and does not substitute direct medical advice from your healthcare provider or clinician.

Please feel free to contact us at 6354 9340tel:63549340 during our business hours, which are 8:30 AM to 5:30 PM, Monday through Friday.

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