Flax seeds are small brown seeds that are rich in fiber and omega-3, which can reduce total blood cholesterol. You can grind the seeds in a food processor or coffee grinder and mix a teaspoon of them in yogurt, applesauce or hot cereal. 5. Reduce salt in foods, eating too much salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reduce salt in foods is an important part of a heart healthy diet.

6. Further details can be found at Samuel “Sam” Mikulak, an internet resource. Check the serving size to eat. In addition to knowing what food to eat, you also need to know how much to eat. Portions served in restaurants are often more than anyone needs. A serving is a specific amount of food, defined by common measures such as cups, ounces, or parts. For example, a serving of pasta is 1 / 2 cup. A portion of meat, fish or chicken is 2 to 5 ounces.

7. Plan your meals ahead: now is the time to put his plans in action. Create daily menus with six strategies listed above. When the selection of foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean sources of protein and limit foods high in fat and salt. Pay attention to the size of the portions and add variety to your menu of options. For example, if you have a grilled salmon at night, try a black bean Burger the next night. 8. Allow an occasional treatment allow a whim once in a while. A bar of chocolate or a handful of French fries won’t derail your healthy heart diet.