1) Control your portion size

Use a small plate or bowl to help control your portions.

2) Eat more vegetables and fruits.

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber.

Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

3) Select whole grains.

 Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

4) Limit unhealthy fats.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.

5) Choose low-fat protein sources.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein.

Fish is a good alternative to high-fat meats.

Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

6) Reduce the salt (sodium) in your food.

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet.

Healthy adults should have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt).

Most adults ideally  should have no more than 1,500 mg of sodium a day.

Dr Muzaffar Zargar

Cardiologist J&K Health Services