EU-CaRE | Healthy eating made simple

Eating healthy foods will help you recover and reduce your risk of having more heart problems.

Healthy eating is easier than you think. You just need to know what foods to buy to make healthier meals. Eating a diet low in salt and saturated fat is important if you’ve had a heart attack.

We’ve compiled all the tips and important things to know about a healthy diet in an infographic, that we share with you here. You can print it and keep it in your kitchen!

EU-CaRE Healthy Eating Made Simple

About the Nutrition Pyramid

The Nutrition Pyramid illustrates the components of a healthy diet. It is a balanced meal plan built on the foundation of fruits, vegetables and whole grains, complemented with appropriate amounts of lean protein sources, low or non-fat diary products, monounsaturated oils, nuts and seeds. When combined with moderate physical activity and effective stress management, this nutrition plan will lead you to a healthier weight, and reduced risk for heart disease, stroke, diabetes, several forms of cancer and chronic diseases associated with aging.

Super foods for your heart

  • Eating 5-10 grams of fibers helps you reduce cholesterol by 3%
  • Consuming more fibers helps you lower blood pressure
  • Each fruit and veggie serving helps you lower your risk of coronary event by 4%
  • The more fruits and veggies you eat, the less overall sodium, fat, calories you get
  • Eating fish twice a week helps you reduce “bad” cholesterol (LDL)
  • Eating fish at a regular basis will lower your risk of heart disease

Your heart’s kryptonite

  • Trans fats: fried, processed and fast foods. They increase your level of cholesterol and plaque
  • Sodium: we typically eat twice our needed sodium intake. It increases blood pressure
  • Cholesterol: fatty meat, sugar, alcohol and cheese. It increases “Bad” cholesterol & triglycerides

Photo by dylan nolte on Unsplash