Article: Visit your local grocery store or market and look for tuna, sardines, salmon, mackerel, and herring. When preparing a meal, try grilling or baking these fish. They're high in both unsaturated fats and Omega-3 fatty acids, which can lower inflammation in your blood vessels and prevent clots from forming in your arteries. Try to eat at least 1-2 3 ounces (85g) servings of these fish each week. Snack on some almonds, which are well-known for their monounsaturated fats, fiber, protein, and vitamin E. You can also reach for some walnuts, which have a lot of Omega-3 fatty acids. To maximize on these benefits, eat around 3-5 handfuls each week. A serving of nuts is considered a handful. to your diet. Visit your local grocery store for fresh or frozen asparagus. To jazz up your vegetables in a healthy way, consider steaming, grilling, or roasting them in the oven. Try to have 5 servings of these vegetables each day, which is equal to cup of chopped asparagus (65 g). Asparagus can lower inflammation in your arteries. Look for breads, rolls, and other grain products with a "100% whole wheat" or "whole grain" label. Try to limit or avoid white breads, which don't offer a lot of health benefits. As a general rule of thumb, try to have 6 servings of whole grain each day. One slice of bread equals 1 serving of whole grain. Whole grains help keep your body in tip-top shape, and have a lot of fiber and complex carbs. Select cuts of lean meat from your supermarket or butcher, which are lower in fat. Try oven-roasting, baking, broiling, or stir-frying your meat to create a variety of delicious recipes. Aim to eat 8-9 3 ounces (85g) servings of lean meat each week to maintain a heart-healthy lifestyle. Look for cuts of meat that have no obvious fat. If your meat does have fat, use kitchen scissors to trim it off ahead of time. If you're looking for a vegetarian source of protein, lentils and beans can be a great option. Opt for skim or low-fat varieties of milk and yogurt. Additionally, look for cheese products that are made with skim or low-fat milk. Try to limit yourself to 4 egg yolks each week, or make the switch to egg whites or substitutes. As a general rule of thumb, aim to have 3 cups (710mL) of milk or yogurt each day. You can purchase cartons of egg whites and substitutes in the egg section of your grocery store. Read the nutrition label and see how much sodium, saturated fat, and added sugars are in your food. Limit saturated fats as much as you can, and avoid trans fat altogether. When buying snacks or other food, look for sodium-free or low-sodium varieties. Desserts and sodas have a lot of extra sugar, which isn't great for your heart health. Coconut and palm oils are very high in saturated fats, so avoid foods made with those ingredients. Saturated fats and extra sugars should each make up 10% or less of your calorie intake per day. Ideally, teens and adults should have 2,300 mg of sodium or less throughout the day.
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Eat fish that have a lot of healthy, unsaturated fats. Go for some mixed nuts as a vegetarian option. Add some asparagus Choose whole-grain foods instead of white grains. Roast, grill, bake or bake your lean meat. Add low-fat dairy products to your diet. Avoid foods with a lot of saturated fat, extra sugar, and sodium.