Did you know that heart disease is one of the leading causes of death among Thais, claiming two lives every hour? The main risk factors often come from everyday lifestyle choices such as unhealthy eating, smoking, and alcohol consumption. The good news is that these behaviors can be changed, significantly lowering your risk of cardiovascular disease.
At REAL ASSET, our Neverland philosophy is all about helping you spend more meaningful time with your loved ones. That’s why we want to introduce you to the Heart-Healthy Diet—a simple yet powerful way of eating that strengthens your heart and lowers health risks. By making small adjustments to your diet, you can enjoy a longer, healthier life.
Fiber is well-known for improving digestion, but it’s also a hero for your heart and circulatory system. It helps reduce cholesterol levels, keeps your blood vessels clean, and regulates blood sugar. Foods rich in fiber include:
Legumes: Red beans, mung beans, almonds
Whole grains: Brown rice, unpolished rice, black rice
Vegetables: Carrots, Chinese cabbage, broccoli
Fruits: Pineapple, apple, guava
Experts recommend consuming at least 400 grams (about 5 handfuls) of fruits and vegetables daily—roughly 3 portions of vegetables and 2 portions of fruit. A single handful equals one portion. By following this daily habit, your body will become stronger and more resistant to many diseases.
Too much sodium raises blood pressure and forces your heart to work harder. Nutrition experts advise limiting sodium intake to no more than 2,000 mg per day—about 4–5 teaspoons of fish sauce. If you love salty food, now is the time to cut back for your heart’s sake.
Fruits and vegetables are packed with fiber, vitamins, and minerals that help lower cholesterol, regulate blood pressure, and prevent blood clots. To maximize their benefits, aim for variety. The easiest approach is to “Fill your plate with color”—choose a rainbow of fruits and vegetables. If eating all 5 colors daily feels overwhelming, spread them out across the week.
Green: Kiwi, broccoli, spinach
Red: Apple, strawberry, tomato
Purple: Blueberry, prune, purple cabbage
Orange/Yellow: Carrot, papaya, orange
White: Banana, pear, radish
Alcohol is high in sugar and calories, raising both blood sugar and fat levels in your body. Drinking also increases blood pressure and the risk of blood clots. Experts recommend no more than 1 glass per day for women and 2 glasses per day for men—but avoiding alcohol altogether is the best option.
Excess sugar thickens and hardens blood vessels, weakens the heart muscle, and increases the risk of cardiovascular disease. The World Health Organization suggests consuming no more than 6 teaspoons of sugar daily—about the amount in one can of soda. If you love sweet drinks, now’s the time to cut down for your heart’s health.
Sources:
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“BELIEVING A BETTER YOU IS POSSIBLE” At REAL ASSET, we believe everyone can improve their health and inspire positive change in society.
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