Small Changes, Big Rewards! (Heart Health)

If you are trying to lower your risk of heart disease, altering unhealthy eating habits can help enormously. While you may be apprehensive about these lifestyle changes, keep in mind that even the smallest steps can make a significant difference. Here are a few tips to get you started:

When Shopping:

Buy low-fat (1 percent) or fat-free (skim) milk and low-fat or fat-free cheese.

Buy nonstick cooking oil spray. Spray it on baking pans and skillets instead of using fat for greasing pans.

Use nutrition labels to identify foods that are lower in saturated fat, trans-fat, and cholesterol.

When Cooking:

Trim the fat from meat before cooking. For chicken and turkey, remove the skin as well.

Cook ground meat, drain the fat, and rinse with hot tap water. This removes half the fat.

Cool soups and remove the layer of fat that rises to the top.

When Eating:

Use fat-free or low-fat salad dressing, mayonnaise, or sour cream.

Use lean meats instead of high-fat canned meats.

Choose fruits and vegetables instead of high-fat foods like chips or fries.


As you adjust to a new, healthier eating plan, you should find your tastes changing to meet your new diet. And while these changes may be small, they offer big rewards for your heart.

B-man