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The hard part is staying motivated to keep the diet plan up for weeks. Lack of exercise has a detrimental effect on cardiac health and cholesterol. Whether you grow a small herb garden in your yard or in a window box, having fresh herbs on hand can help you reduce the amount of animal fats and slat you add to your foods.

rinse the skillet
Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. 5) Stop smoking. 3) You should have less (significantly less) grains than vegetables and fruits. Too much, though, increases your risk of atherosclerosis. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels.

Shopping Cheat Sheet

When you go shopping, take the following list along with you to prompt you to make good food choices:

Good Food Bets:

whole grain cereals, oats, and cereals that have psyllium and flaxseed
Any types of fruits
Grains such as quinoa, barley, hominy, millet, amaranth, bulgur, cous cous,
Nuts (almonds, pecans, walnuts, soy, also lives - all with no additives like salt and all untoasted)
Dried legumes, beans, peas, lentils
Vegetables of all kinds (fresh where possible, but frozen is fine too)
Soybean products such as tofu and soy milk
Whole wheat, rye, pumpernickel bread (look for low-salt varieties and check levels of fats first)
Tortillas
Whole grain pita breads and crackers (make sure to get low-salt varieties and check fat amounts)
Fresh garlic and herbs, dried spices and herbs
Low-sodium salsa or spicy sauce
Low fat and low sodium soup base or stock
Low sodium pasta sauce
Lean meats and chicken
Fish
Olive oil
Low fat dairy products
Egg whites
Rice and pastas
Popcorn that can be air-popped
Water
Real fruit juice


Avoid, be wary of, or buy very little of (at the very least find lower-fat alternatives):

Whole eggs
Whole milk products
Red meat that is fatty (looks marbleized)
Organ meats
Processed or prepared foods (heat and serve foods or sandwich meats and sausages)
granola or museli cereals (many contain lots of fats)
Sports drinks, sodas, fruit beverages (many are high in salts as well as sugars)

watch out for these ingredients or food values on food labels:

Sodium, salt
Eggs and egg products
Shortening, hydrogenated or partially hydrogenated oil (these are high in trans fats)
Fats (especially trans fats, saturated fats, and others)

Buy cooking oils that are unsaturated. Ask for dressings and sauces on the side or ask them to be left out entirely. Luckily, fruits, vegetables, and other low-fat foods are among the most convenient foods out there.