Emphasize Lean Proteins: Include high-quality protein sources such as lean fish (salmon, sardines), skinless poultry, legumes (chickpeas, lentils), and plant-based proteins like tofu and tempeh.
Incorporate Healthy Fats: Olive oil is a staple in the Mediterranean diet and provides heart-healthy monounsaturated fats.
Focus on Whole Grains: Whole grains like quinoa, brown rice, barley, and farro are rich in fiber, which can help manage blood pressure.
Increase Vegetables and Fruits: Aim to fill half your plate with vegetables and fruits, such as leafy greens, tomatoes, cucumbers, berries, and citrus fruits.
Limit Processed Foods and Sodium: Minimize your intake of processed foods and added salt, as high sodium levels can contribute to elevated blood pressure. Instead, use herbs and spices like garlic, rosemary.
Prioritize Legumes and Pulses: Beans, lentils, and chickpeas are packed with plant-based protein, fiber, and essential nutrients.
Hydration and Moderation: Drink plenty of water throughout the day, and limit alcohol consumption to support heart health.