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- Eat plenty of fruits, vegetables, whole grains, and lean protein.
- Limit your intake of saturated and trans fats, which can raise your cholesterol levels and increase your risk of heart disease.
- Choose healthy unsaturated fats, such as olive oil, avocado, and nuts.
- Eat fish at least twice a week, especially fatty fish like salmon, mackerel, and sardines, which are high in omega-3 fatty acids.
- Reduce your salt intake to help lower your blood pressure.
- Limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.
- Avoid processed and packaged foods, which often contain added sugars and unhealthy fats.
- Opt for low-fat dairy products and plant-based milk alternatives.
- Keep portion sizes in check to help manage your weight.
- Incorporate physical activity into your daily routine, aiming for at least 30 minutes of moderate exercise most days.
- Avoid high-calorie, high-fat snacks, such as chips and candy.
- Use herbs and spices to flavor your food instead of salt.
- Read food labels and ingredient lists to make informed choices.
- Avoid added sugars, including those found in sweetened beverages like soda and sports drinks.
- Choose whole grain bread, pasta, and rice instead of their refined counterparts.
- Incorporate healthy protein sources, such as beans, lentils, and tofu.
- Avoid fried foods, which are high in unhealthy fats.
- Limit your intake of red meat and processed meats, such as hot dogs and sausages.
- Consider working with a registered dietitian to develop a personalized meal plan that meets your specific needs.
- Stay hydrated by drinking plenty of water and limiting your intake of sugary drinks
