1. Control the quantity and quality of the food you eat. The amount you eat is as important as what you eat. Over-burdening your plate, taking seconds and eating until the point that you feel stuffed can prompt consuming a larger number of calories than you should. Utilize a little plate or bowl to help control your quantity. Eat bigger measures of low-calorie, supplement rich food, for example, fruits and vegetables, and small measures of fatty or high-sodium nourishments. Monitor the quantity of servings you eat. A serving size is a particular measure of nourishment, characterized by basic estimations, for example, glasses, ounces or pieces. You may need to use estimating mugs and spoons or a scale until you’re alright with your judgment.cooking tips
  2. Eat more vegetables and natural products. Vegetables and natural products are great carriers of vitamins and minerals. Vegetables and organic products are likewise low in calories and wealthy in dietary fibre. Eating more products that are taken from nature will help you to maintain your cholesterol level.Fruits and Vegetables to eat: Fresh or frozen vegetables and organic products, Low-sodium canned vegetables, canned organic products pressed in juice or water. It is suggested to avoid coconut, roasted or breaded vegetables
  3. Pick out whole grains: Whole grains are great sources of fibre and different supplements that play a huge and important part in directing circulatory strain and heart health. Grain items that you should pick, whole wheat flour, low-sodium canned vegetables, whole grain pasta, oats etc. Grain items to restrict or keep away from are white, refined flour, white bread, biscuits, doughnuts, cakes, pies etc
  4. Pick low-fat protein sources: Lean meat, poultry and fish, low-fat dairy items, and eggs are a portion of your best supplements of protein. Be that as it may, be mindful so as to pick fat alternatives, for example, skim milk as opposed to whole milk and skinless chicken instead of fried chicken patties. Proteins to pick from are low-fat dairy items, for example, skim or low-fat (1%) milk, yogurt and cheddar, eggs, fish, particularly greasy, skinless poultry, vegetables, lean ground meats etc. proteins to keep away from full-fat milk and other dairy items, organ meats, for example, liver, greasy and marbled meats ,franks and frankfurters ,bacon
  5. Lessen the sodium in your diet. Eating a great deal of sodium can add to hypertension, a hazard factor for cardiovascular sickness. Decreasing sodium is an essential piece of a heart-solid eating routine. The Department of Health and Human Services suggests: Healthy grown-ups have close to 2,300 milligrams (mg) of sodium daily (about a teaspoon of salt) .Individuals age 51 or more , African-Americans, and individuals who have been found to have hypertension, diabetes or endless kidney infection have close to 1,500 mg of sodium daily.