Heart disease is the number one killer of both men and women in Canada. If you are worried about heart disease, one of the most important things you can do is to start eating a heart-healthy diet. Changing your diet can help stop or even reverse heart disease.
At first, it may seem like there is a lot to learn. But you don’t have to make these changes all at once. Start with small steps. Over time, making a number of small changes can add up to a big difference in your heart health.
Start with Small Changes
But you don’t have to be perfect, and you don’t have to do it all at once. Make one or two changes at a time. As soon as you are used to those, make another one or two changes. Over time, making a number of small changes can add up and make a big difference in your health.
Here are some ideas about how to get started:
Choose whole-grain bread instead of white bread.
Have a piece of fruit instead of a candy bar.
Try to eat at least 7 servings of fruits and vegetables every day. Add one or two servings of fruits and vegetables to your day. Slowly add more servings until you are eating at least 5 servings a day.
Switch from 2% or whole milk to 1% or skim milk.
Instead of meat, have fish for dinner. Brush it with olive oil, and broil or grill it.
Switch from butter to a cholesterol-lowering soft spread. Use olive or canola oil for cooking.
Use herbs and spices, instead of salt, to add flavor to foods.
Modify your favorite recipes so they have less fat and calories but still taste good.
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