You can make a huge difference to your heart and to your general health just by making simple changes in the way you eat. Start gradually, and see how many of these changes you can incorporate into your daily diet. Make vegetables major part of at least one meal and eat fruit frequently – the recommended intake is five servings of vegetables and two serves of fruit daily.
- Choose wholegrain breads instead of white varieties.
- Eat more cereals (rice, pasta and other grains) and legumes (dried peas and beans). Try flavoring these with small amounts of lean meat, rather than basing the whole meal around meat. Like meat, legumes are a good source of iron and protein.
- Use only very small amounts of very lean meats and avoid eating the skin of poultry.
- Choose low-fat dairy products (milk, yogurt and cheese).
- Eat fish (fresh or canned; avoid fried) two to three times a week.
- Make high-fat or high-sugar bakery products, fast foods, desserts, and soft drinks occasional treat rather than everyday food.
- Grill, boil, steam, bake, or microwave rather than fry.
- Reduce salt intake.
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