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Eating Healthy

Changing the way you eat can reduce many of your risk factors. It can lower your cholesterol and blood pressure, and help you maintain a healthy weight. Your diet doesn’t have to be bland and boring to be healthy. Just follow these 3 steps: eat less fat and salt, and eat more fiber. Your whole family can benefit from healthy eating habits.

Plate of grilled fish and small serving of potatoes.

1. Eat Less Fat

  • Eat fewer fatty cuts of meat and more fish.

  • Avoid butter and lard, and use less margarine.

  • Avoid foods containing palm, coconut, or hydrogenated oils.

  • Eat fewer high-fat dairy products like cheese, ice cream, and whole milk.

  • Get a heart-healthy cookbook and try some low-fat recipes.

2. Eat Less Salt

  • Keep the saltshaker off the table, and don't use high-salt ingredients, such as soy sauce, bouillon, and garlic salt. 

  • Instead of adding salt when cooking, season your food with herbs and flavorings, such as lemon, garlic, and onion.

  • Limit convenience foods, such as boxed or canned items, as well as restaurant food. 

  • Read food labels and choose lower sodium options. 

3. Eat More Fiber

  • Eat fresh fruits and vegetables.

  • Add whole grains, such as oats, whole-grain rice, and bran to your diet.

  • Beans and other lentils are excellent sources of fiber.

  • When you eat more fiber, be sure to drink more water to prevent constipation.

© 2000-2015 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.