10 Foods to Eat Every Week

10 Foods To Eat Every Week

Fish
Twice A Week
Omega-3 fatty acids found in high-fat fish may help maintain normal heart function, prevent platelets from clotting, and promote healthy blood pressure.
Options: salmon, tuna, mackerel, sardines, swordfish

Beans
3-4 Times
A Week Provide lots of fiber, which reduces LDL ("bad" cholesterol); if beans are a substitute for animal meat, they reduce saturated fat in your diet, which also decreases LDL cholesterol and prevents hardening of arteries.
Option: soy products such as tofu or soyburgers

Cruciferous vegetables
Every Day
Provide generous amounts of fiber and micronutrients that decrease LDL cholesterol and prevent hardening of arteries.
Options: broccoli, cauliflower, Brussels sprouts, cabbage

Brightly colored vegetables
Every Day
Fiber and micronutrients decrease LDL cholesterol and prevent hardening of arteries. These are also low in calories, which helps keep weight down -- which also reduces risk of heart disease. Options: spinach, romaine lettuce, winter squash, carrots, bell peppers

Fruits
Every Day
Fiber and micronutrients decrease LDL cholesterol and prevent hardening of arteries.
Options: any fresh fruit -- apples, peaches, plums, apricots, berries; dried fruit; frozen fruit; even canned fruit (Not fruit juice because it doesn't have fiber)

Whole Grains
Every Day
Fiber and micronutrients decrease LDL cholesterol and decreasing risk of heart disease
Options: Whole-wheat bread, brown rice, oatmeal and popcorn

Canola and soybean oil
Every Day (Use when cooking to replace butter, margarine, or shortening.)
These oils are high in omega-3 fatty acids, which may help maintain normal heart function, prevent platelets from clotting, and promote healthy blood pressure. They also are high in unsaturated fats, which lower LDL cholesterol.
Options: cholesterol-lowering tub spreads

Low-fat, Non-fat Dairy Products
Every Day
These products reduce risk of heart disease, if they replace whole-fat dairy products.
Options: Buttermilk and low-fat/non-fat milk, cottage cheese, yogurt

The Occasional Treat
Once In Awhile Eat something you love -- but in moderation.
Options: Slice of birthday cake, chocolate on Valentine's Day Plus! A Generous Helping of

Exercise
Every Day
Make sure you accumulate 30 minutes of exercise each day. It helps keep your LDL and HDL cholesterol levels in good shape.
Options: Walking, taking the stairs, running, bicycling -- whatever you