1. Go for smaller portions – Use smaller plates or ask for a smaller size. Eating large portions increases not only your waistline but increases your risk of developing heart disease and diabetes. Try sharing with a friend or family member when you go out to eat.
2. Get your calcium – Calcium not only builds strong bones, it also helps reduce blood pressure. Drink a glass of milk a day. Check out the gotmilk website for more info and health benefits.
3. Add 1 fruit or veggie to your plate – Lower your blood pressure by adding a fruit and veggie to your meals.
4. Drink Water – Drinking water instead of coffee, soda or other sweetened beverages saves calories as it keeps your body functioning optimally.
5. Eat cereal for breakfast – Studies show people who start there day with breakfast cereal have higher intakes of vitamins and fiber and lower intakes of fat and saturated fat.
6. Choose lower fat options – Choose low-fat, high-fiber foods whose lower calorie density fills you up without filling you out. Fruits, veggies and whole grains are all excellent choices.
7. Eat tuna/salmon – It is recommended that you eat these types of seafood twice a week. Fish is high in two kinds of Omega-3 fatty acids, which according to the American Heart Association are beneficial to your heart.
8. Go meatless – Consume less fat and saturated fat, plus increase fiber intake by going without meat at least once a week but two to three times if you can.