CARE 4 HEART

What to 'EAT' n what to 'DO'

Exercise nearly every day for at least 30 minutes.
Eat vegetables and fruits with every meal and snack.
Look a variety of colors from vegetables and fruits on your plate!
Eat beans or lentils nearly every day for a fiber boost.
Choose unprocessed carbohydrate rich foods like, brown rice, sweet potatoes, oatmeal and beans instead of pasta, bread, crackers and other flour based foods.
Look for whole grain cereals with >3 grams fiber and <6 grams sugar per 100 calories.
Eat nuts & seeds , like pistachios, walnuts, almonds, and pecans, pumpkin seeds and nut butters, every day.
Choose "healthy" fat -rich foods such as olive oil, canola oil, nuts, seeds, olives, and avocado regularly.
Eat fish once or twice a week. Emphasize oily fish like salmon, tuna, sardines, or herring.
Consider taking a fish oil supplement.
Consider taking a plant stanol supplement.
Choose small portions of food and eat more often rather than eating larger meals less frequently.
Use herbs, spices , lemon, vinegars, onions and garlic instead of salt to flavor foods.
Get enough sleep .