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- Reduce refined carbohydrates (processed foods, white bread, white pasta, bakery goods).
- Eat small meals regularly.
- Avoid over-eating.
- Reduce the amount of saturated fats you consume (fats on meat, high fat dairy products, fried foods).
- Reduce all fried foods.
- Include more 'good' fats in your diet. This includes all monounsaturated and polyunsaturated oils, found in vegetable oils, nuts and seeds.
- Try to eat fish 3-5 times per week. The best fish to eat are salmon, sardines, herring and mackerel.
- Consume fruit and vegetables daily. These contain antioxidants and nutrients which are vital to the heart of your heart.
- Choose wholemeal grain products (ie. pasta, bread, flour).
- Drink 2-3litres of filtered water per day.
- Avoid caffeine, soft drinks, and foods high in refined sugars.
- Reduce alcohol consumption.
- If overweight, aim to reduce your weight.
- If you smoke, it is best to give up. However, cutting back is also a good start.
- Avoid or effectively deal with stress.
- Exercise.
- Establish good sleeping patterns.
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