Ten Steps to a Healthy Heart(Printer-Friendly Version) | Eating Well

Ten Steps to a Healthy Heart

http://www.eatingwell.com/nutrition_health/heart_health/ten_steps_to_a_healthy_heart

By EatingWell Editors

Small changes in diet can go a long way to improving heart health.

Make these guidelines a daily habit and they’ll become easy to follow. Eat less red meat, more fish, more poultry and more beans.

1. Eat less red meat, more fish, more poultry and more beans.

2. Eat an extra serving or two of vegetables and fruits per day.

3. Eat more whole grains, avoid “white” breads and baked goods.

4. Switch from whole milk to skim or soy milk.

5. Replace butter with olive oil whenever possible.

6. Experiment with tofu as an alternative to meat.

7. Eat less sugar: replace cookies and cakes with an orange, an apple or another fruit for a sweet snack.

8. Eat more foods with soluble fiber like oatmeal and barley.

9. Be patient. Changes in diet can take up to six months to show up in blood tests.

10. Follow the American Heart Association’s diet (www.americanheart.org) for a tried-and-true approach to cholesterol control.