Suggestions to reduce or prevent cardiovascular diseases

When you make appointments with your heart to go out to eat and celebrate this Valentine's Day or any other day of the year I invite you to select from the recommended menu and a healthy environment.

Recommendations

 Diet low in fat, high in fiber, fruits and raw vegetables, vegetable juices and fresh fruits, cookies of rice or oatmeal, nut butter, legumes, whole grains, cherries, egg’s white, garlic, boiled cabbage, green vegetables, soybeans, and almonds. Take plenty of water, eat tofu, lentils, baked potato, seeds of sesame, beans, rice and whole-grain bread, cheese and milk low in fat, broccoli, pumpkin, carrot, cauliflower, lettuce, onion, spinach, apple, watermelon, cantaloupe, strawberries, grapefruit, avocado, olives, nuts, seeds, sprouted wheat and corn, snack low fat and no sugar added, chicken or turkey breast without skin and white meat fish steamed or roasted, rosette of maize without salt, and unsweetened gelatin and yogurt.

 Always breakfast, make all the meals and exercise.

 Do not consume fat, sweet, carbonated soft drinks, pastries, sugar and refined flour.  Avoid red meat, salt, and sugar; flour fried food, and black coffee.

  If you smoke, stop smoking or stay away from where do so.

 Not take alcohol and if you do, drink moderately.

 It is never too late—or too early—to begin improving heart health. Some risk factors can be controlled, while others cannot. But, by eliminating risk factors that you can change and by properly managing those that you cannot control, you may greatly reduce your risk of heart disease.