Lifestyle Changes to Improve Your Health

As part of a complete prevention and treatment program for managing your cholesterol and lowering your risk of heart disease and stroke, your doctor may suggest that you make some lifestyle changes.



Eat a heart-healthy diet:
A diet rich in vegetables, fruits, whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week and fat-free or 1 percent dairy products — and low in saturated and trans fats and cholesterol — is a delicious way to help your cholesterol levels.

Get moving:
Enjoy at least 30 minutes of physical activity more days than not. Walk, bike, swim, jog, dance — whatever you love to do, do it.

Avoid tobacco smoke:
If you smoke, your cholesterol level is one more good reason to quit. If you don't smoke, avoid exposure to secondhand smoke.

Diabetes meal plans & a healthy diet

Whether you need to lose weight, gain weight, or stay where you are, your meal plan can help. A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke.

Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
Include dried beans (like kidney or pinto beans) and lentils into your meals.
Include fish in your meals 2-3 times a week.
Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.

Tips for Success:
Following a healthy diet and lifestyle can give you the edge in the fight against heart disease and stroke — take an active part. Follow your doctor's advice carefully, and if you don't understand something, ask. Let your doctor be your coach in combating heart disease and stroke. It's your health. It's your heart.

Probably, but even very small changes can improve your health considerably. The key is to keep trying to eat the right foods and stay in touch with your doctor and nutritionist, to let them know how you're doing. Here are a few suggestions to help you improve your eating habits------------

~~~~~~~~Find the strong points and weak points in your current diet. Do you eat 5 to 7 servings of fruits and vegetables every day? Do you get enough calcium? Do you eat whole-grain, high-fiber foods regularly? If so, good! You're on the right track. Keep it up. If not, you can learn the changes you need to make.

~~~~~~~~Make small, slow changes, instead of trying to make large, fast changes. Small changes will be easier to make and stick with.

~~~~~~~~Keep track of your food intake by writing down what you eat and drink every day. Use this record to help you see if you need to eat more from any food groups, such as fruits, vegetables or dairy products.

~~~~~~~~Think about asking for help from a nutritionist if you haven't already done so -- especially if you have a medical problem that requires you to follow a special diet.