Lesson 1

Simple Steps for a Stronger Heart and Faster Recovery

Choose Heart-Healthy Foods

• Eat plenty of fresh fruits and vegetables every day.

• Include whole grains such as oats, brown rice, and whole wheat.

• Choose lean proteins like fish, skinless chicken, pulses, and beans.

Include Healthy Fats

• Use nuts, seeds, and olive or groundnut oil in moderation.

• Eat fatty fish (salmon, sardines, mackerel) 1–2 times per week.

Reduce Salt Intake

• Limit pickles, papads, packaged foods, and salty snacks.

• Avoid adding extra salt at the table.

• Aim for less than 5 grams (1 teaspoon) of salt per day.

Avoid Unhealthy Fats

• Avoid fried foods, bakery products, and processed meats.

• Reduce foods high in saturated and trans fats.

Eat Smaller, Frequent Meals

• 4–6 small meals may be easier during recovery.

• Avoid overeating and very heavy meals.

Stay Well Hydrated

• Drink adequate water unless fluid restriction has been advised by your doctor.

Control Sugar Intake (Especially important for patients with diabetes)

• Avoid sweets, sugary drinks, and desserts.

• Avoid table sugar, honey, jaggery, palm sugar.

Maintain a Healthy Weight

• A healthy diet combined with regular walking helps recovery and protects the heart.

Avoid Tobacco & Limit Alcohol

• Stop smoking completely.

• Follow your doctor's advice regarding alcohol consumption.

Take Medications as Prescribed

• Diet works best when combined with your cardiac medications and follow-up care.