• Skip the fat – Avoid
    • Fatty cuts of meats
    • Rich dairy products
    • Heavy dressings
    • Saturated fats
    • Food high in sugar
heart
  • Junk the junk food
  • Packaged snacks
  • Bakery goods
  • Sodas
  • Fried snacks
  • Chocolates and candy
  • Foods made with hydrogenated oil
  • Fill up on fiber
  • Oatmeal
  • Barley
  • Beans
  • Okra
  • Eggplant
  • Citrus fruits
  • Go omega

Omega-3 fats

  • lower levels of triglycerides
  • Pastries
  • lower blood pressure
  • prevent irregular heart rhythms
  • found in fish, flaxseed oil, canola oil and walnuts
  • Get nutty
    • Nuts contain heart healthy monounsaturated fats
    • Eating nuts two to four days per week leads to lower incidence of heart disease
    • Take your choice of walnuts, pecans, almonds, hazelnuts, pistachios etc
  • Get those leafs in
    • Eat at least five portions of a variety of fruit and vegetables a day
    • They’re a good source of fibre, vitamins and minerals
    • Eat a good balance of different coloured veggies
    • Don’t forget the greens
  • Keep track of the numbers
    • Maintain a log of calories
    • Monitor blood pressure
    • HDL (high density cholesterol) should be greater than 60mg/dl
    • LDL (low-density cholesterol) should be less than 160 mg/dL
    • TG (triglycerides) should be less than 200 mg/dL
    • Check sugar levels
  • Tips to maintain a healthy diet
    • Keep track of your meals
    • Pre-plan menus
    • Keep your house junk food free
    • Make healthy snacks of fruits and vegetables
    • Make meals inviting and appetizing
    • Read labels