image_8zDAydW.jpeg (image_tWFNPJa.webp)For many years, the traditional western diet has been high in meat and animal fat, and lacking in vegetables, fruits and grains. As a result people all over the country  are facing heart and blood vessel diseases.

By making small and incremental changes, it is possible to make a huge difference to your heart and general health. Start out with small changes one at a time, this way these new habits will last. Be consistent in keeping your new habits and see how many of these changes can be incorporated into your daily diet.

Discover the joy of cooking a simple nutritious meal! There are many wonderful recipes in books, online and even some family recipes are waiting to be used. 
Choose a selection of wholegrain breads instead of white for a change. Eat more cereals such as  brown rice, whole grain pasta and other grains. Legumes such as dried peas and beans are excellent to have as a side dish or add to a hot casserole on a cold winter night.

Make lean meats a part of your diet as there are a wide variety of options to utilize in different dishes. Use only very small amounts of very lean meats, and eat poultry without the skin.

Choose low-fat dairy products such as milk, yoghurt and cheese. Make high fat foods such as a chocolate bar or cake an occasional treat. Rather than have high fats every day, be imaginative and see what low fat recipes and alternatives are available. Pinterest is a great platform to get new and fun ideas.

Fish is another excellent option! Eat it fresh or canned twice a week.
Use monounsaturated or polyunsaturated oils such as olive oil, canola, sunflower and safflower for cooking.

Use small amounts of margarine spreads or olive oil instead of butter.
Grill, boil, steam, bake or microwave rather than fry. Reduce your salt intake.Drink plenty of water. Discover the joy of cooking wholesome meals at home.

By making these small health friendly changes you can  decrease your risk of heart disease and improve your overall health and wellbeing.

Stay Well! 

CM Weight Loss