One of the best things you can do to reduce your risk of heart disease is to have a healthy diet and maintain a healthy weight; The Heart Foundation recommends plenty of vegetables, fruits, whole grains, a variety of healthy protein sources, legumes (such as beans and lentils), nuts and seeds.

Rich in pectin ( has the potential to decrease cholesterol and improve heart health), flavonoids (like quercetin that can lower the risk of stroke and enhance heart health), Vitamin C (lower inflammation and boost the immune system).

How to eat?

-Raw apple as a snack.

-Sliced apple in salad or in smoothies

-Apple tart or other healthy desserts

Packed with monounsaturated fats (which helps raise HDL and lower harmful LDL cholesterol), rich in dietary fibre (which promotes general heart health and cholesterol management) and contain more potassium than a banana, which is necessary for heart health and blood pressure regulation.

How to eat?

-Avocado on toast

-Sliced avocado in sandwiches and salads.

-Puree into guacamole or smoothies.

Rich in fibre and antioxidants, such as sulforaphane and vitamin C ( which lower oxidative stress and inflammation to protect the heart), Potassium (helps control blood pressure), Folate (essential for lowering homocysteine levels, which are a heart disease risk factor).

How to eat broccoli?

-Steamed broccoli as a side

-Stir-fried broccoli in pan

- Raw broccoli in soup or dip

High in kaempferol and quercetin ( plant-based antioxidants helping lowering blood pressure and cut the risk of heart disease), Omega-3 Fatty Acids ( alpha-linolenic acid), rich in both fibre and potassium (help lower cholesterol and improve blood pressure control)

How to eat Kale?

-As a salad base

-Blend into drinks or green smoothies.

-Bake as kale chips

Eating a clean diet, living in nature, and partaking in exercise are considered to greatly improve body, mind, and soul! Enjoy traditional Thai meals with ingredients sourced from the early morning farmers market to Detox.

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Immerse yourself in the vibrant culture of Bali with this wellness retreat to reach your fitness and well-being goals. Access certified trainers helping you to cultivate a healthier lifestyle and nutrition.

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