Eat a heart-healthy diet

Limiting certain fats you eat is important to a heart-healthy diet. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — try to limit or avoid saturated fat and trans fat. Aim to keep saturated fat to 5 or 6 percent of your daily calories. And try to keep trans fat out of your diet altogether.

Major sources of saturated fat include:

    -Red meat

    -Full-fat dairy products

    -Coconut and palm oils

Sources of trans fat include:

    -Deep-fried fast foods

    -Bakery products

    -Packaged snack foods

    -Margarines

    -Crackers, chips and cookies

If the nutrition label has the term “partially hydrogenated” or “hydrogenated,” it means that product contains trans fat.

Include vegetables at every meal

Vegetables contain fiber, so they fill you up and keep you regular. Vegetables also contain important antioxidants, nutrients that protect your cells from oxidative damage. Find creative ways to sneak fiber-rich vegetables into everyday foods such as grilled cheese and even hamburgers. Add more veggies by rounding out lunch and dinner with side salads and heaping servings of steamed or sauteed broccoli, cauliflower, greens, or another veggie of your choice.

The Cleanest Fish on the Planet

All fish contain some pollutants, including mercury, which is why we recommend you eat no more than 12 ounces of fish a week. According to U.S. Environmental Protection Agency tests, the following fish have the lowest levels of mercury:
– Shrimp
– Pollock
– Catfish
– Canned Tongol tuna
– Wild salmon (Farmed salmon are also relatively low in mercury, but they are dosed with antibiotics and consume feed containing a pigment that is a suspected carcinogen. This feed is also rich in the remains of fatty fish such as sardines and, as a result, tends to contain contaminants like PCBs and dioxin.)

Pesticides Residues

Conventional farmers use more than 400 chemicals to kill weeds, insects, and pests that attack crops. Fruits and vegetables are washed many times before they reach the supermarket, but tests show that pesticide residues linger. Researchers have determined that up to 17 percent of the original pesticide remains on produce. These residues are probably harmful to your health, and may interfere with your metabolism. Does 100% of your produce have to be organic? No – especially if you can’t afford to pay higher prices that are often charged for these foods.

A Low-Carbohydrate Eating Plan Turns Off Your Hunger Switch

Of the three macronutrients, fat and protein are most satisfying. Both take longer to digest than carbohydrates. As they sit in the stomach and the intestines, they weigh down these organs, stimulating stretch receptors to tell your brain, “Still full down here. No additional food is needed” Fat also does not increase blood sugar as much as protein and carbohydrates can (despite popular belief, some of the protein you consume is converted into blood sugar). This keeps insulin levels low, so fat cells will be more likely to notice small insulin increases and respond by releasing leptin, a hormone that travels to the brain with one loud message: “I’m full.”