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  • Adopt a one-day-at-a-time approach to healthy eating. Every effort counts, and here are tips for the next four days that are easy to remember and that can make a big difference in your heart health:

    1. Get your recommended five-a-day portion of fruit and vegetables by making smoothies and juices at home. Mixing frozen berries, bananas and low-fat yoghurt in a Philips blender is a delicious way to get more fruit in your diet.
    2. Try including elements of the Mediterranean diet. It has been widely credited as heart-healthy and includes lean protein options such as fish, beans and egg, but also fruit, vegetables and good fats such as plant oils.
    3. For a filling accompaniment to any dish, add beans. Beans are a great protein choice as they provide little to no fat. Beans are also an excellent source of soluble fiber, which can help decrease the risk of heart disease. Remember to rinse canned beans before using to lower the sodium level in your meal.
    4. Instead of cooking with butter, use a vegetable-oil based spread or olive oil. Olive oil is a good source of monounsaturated fats -- the type of fat that can help reduce blood cholesterol.

    Sep 29, 2017

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