What is the best daily diet for a healthy heart?

Heart healthy diet

What to eat:—

·       Eat unrefined serials such as brown bread, bran flakes as they contain more fiber which delays the absorption of glucose.

·       Foods rich in fiber like dried beans, peas and lentils, fresh vegetables and fruits.

·       Whole grain cereals, breads, brown rice, oat bran etc.

·       Use non-fat or low fat milk and milk products as they contain less fat.

·       Vegetable both raw and cooked.

·       Garlic and herbs.

·       Oily fish like sardine, mackerel and salmon etc.

·       Fish and poultry (remove skin from chicken and choose lean cuts.)

·       Skimmed milk and low fat products.

·       Soybeans and soya milk.

·       Drink plenty of water and fluids (8–9 glass of water / day).

·       Use only 1–3 tsp. of oil (olive oil, canola, sunflower etc.) per day.

·       Do some regular exercise such as walking at least 30 minutes per day.

What not to eat:—

·       Avoid fatty foods.

·       Avoid saturated fat (fat from animal, ghee, butter, cheese). Instead use mono saturated or polyunsaturated (olive oil, canola oil,

·       Corn oil, sunflower oil, soy oil and safflower oil).

·       Sugar and sweet foods like fizzy drinks, / coke, Pepsi, 7-up) sweets, chocolates, cookies, energy drinks, custards.

·       Egg yolk (egg white can be used).

·       Fish packed in oil, fried foods.

·       Fruits canned or cooked with sugar.

·       Potato chips, corn chips, French fries.

·       Sugar, ketchup, syrup, jams, cakes, butter, ice-cream, sweet pickles, salad dressings, sausages etc.

·       Too much sodium and salt.

·       Reduce the amount of salt in cooking.

·       Do not add salt at the table.

·       Eat fewer high salt, high sodium foods, such as canned soups and processed foods.

·       Animal meats like mutton, beef and organ meats like kidney, liver, brain; sea foods like shrimps, oysters.