heart diet plan

Heart Ke Liye Best Pakistani Foods:

1. Omega-3 Rich Foods – Dil Ke Liye Behtareen

Best Sources:

• Fish – Salmon, mackerel, trout

• Walnuts (Akhrot) – Daily 4-5 pieces

• Flaxseeds (Alsi) – 1 spoon daily

• Olive Oil – Cooking ke liye

Benefits:

• Cholesterol kam karta hai

• Blood pressure control

• Heart blockage se bachata hai

2. Fiber Rich Foods – Cholesterol Control

Best Choices:

• Oats – Subah ka nashta

• Beans – Rajma, lobia

• Fruits – Apple, pear, berries

• Vegetables – Broccoli, carrots

Benefits:

• Bad cholesterol kam karta hai

• Digestion behtar karta hai

• Weight control mein madad

3. Antioxidant Foods – Heart Protection

Powerful Antioxidants:

• Green Tea – Rozana 2 cup

• Dark Chocolate – 70% cocoa

• Berries – Strawberry, blueberry

• Nuts – Badam, akhrot

Benefits:

• Arteries protect karta hai

• Inflammation kam karta hai

• Blood flow behtar karta hai

7 Din Ka Heart Healthy Diet Plan:

Day 1:

• Breakfast: Oats + badam

• Lunch: Grilled fish + salad

• Dinner: Daal + 1 roti + sabzi

Day 2:

• Breakfast: Anday + whole wheat toast

• Lunch: Chicken salad

• Dinner: Vegetable soup

Day 3-7: Similar heart-healthy combinations

Cooking Tips for Heart Health:

Healthy Cooking Methods:

1. Steaming – Sabziyon ke liye

2. Grilling – Meat aur fish ke liye

3. Baking – Fried foods se behtar

4. Stir-frying – Kam oil mein

Oil Selection:

• Olive Oil – Best for heart

• Canola Oil – Healthy alternative

• Avoid: Butter, ghee, dalda

Foods to Avoid for Heart Health:

High Cholesterol Foods:

• Fried foods

• Processed meats

• Full-fat dairy

• Bakery products

High Sodium Foods:

• Pickles

• Packaged foods

• Restaurant foods

• Canned products

HEART-HEALTHY RECIPES:

1. Omega-3 Rich Fish Curry

Ingredients:

• Fish pieces

• Tomatoes, onions

• Olive oil

• Heart-healthy spices

2. Cholesterol-Lowering Oats

Ingredients:

• Oats

• Low-fat milk

• Fruits

• Nuts

SUCCESS STORIES:

Ahmed, 60, Karachi:

“Heart healthy foods Pakistan ke is plan se main ne 6 maheene mein cholesterol 280 se 180 tak laaya. Ab main healthy Pakistani food kha kar bhi heart healthy reh pa raha hun.”

Nasreen, 55, Lahore:

“Doctor ne heart blockage ka khatra bataya tha. Is diet plan se main ne apna weight control kiya aur heart health behtar ki.”

FAQ SECTION:

Q: Heart patients ke liye best fruit kon sa hai?

A: Apple, berries aur citrus fruits behtareen hain. Ye cholesterol kam karte hain.

Q: Kya heart patients ghee kha sakte hain?

A: Nahi, ghee avoid karein. Olive oil use karein.

Q: Heart health ke liye rozana kitna walk karein?

A: Kam az kam 30 minute tez walk karein.

DOCTOR’S ADVICE SECTION:

Important Warning:

“Ye diet plan general guidance ke liye hai. Heart patients apne doctor se consult karein aur regular checkup karein. Har patient ki condition different hoti hai.”