Changing the way you eat can reduce many risk factors for disease. Altering your diet can lower your cholesterol, blood pressure and weight. Your diet doesn’t have to be bland and boring to be healthy. Just follow three simple steps:
- Eat leaner meats and more fish
- Avoid butter and use less margarine
- Avoid foods containing palm, coconut oil and hydrogenated oils
- Eat fewer high-fat dairy products like milk, cheese and ice cream
- Don’t add salt to food when cooking, and keep the salt shaker off the table
- Instead of salt, use herbs and flavorings such as lemon, garlic and onion
- Don’t use high-sodium ingredients like MSG, soy sauce, baking soda and baking powder
- Eat more fresh fruits and vegetables
- Add oats, whole-grain rice and bran to your diet
- Eat more beans and potatoes
When you eat more fiber, drink plenty of water to avoid constipationSource: American Dietetic Association, 2014.
Learn more about healthy eating by participating in the Nutritional Counseling program at Riverview Health.