1. FISHING FOR LIFE! Eat some fish today. In terms of fish omega-3s, the National Institute of Health has a recommended a goal of 0.65 grams a day, or about 4.5 grams per week, of long-chain omega-3s. Oily fish, such as salmon, mackerel, sardines, herring, and rainbow trout, all provide a hefty dose of these marine omega-3 fatty acids (between 1.2 and 2.5 grams per 3.5-ounce serving).
2. FANTASTIC FIBER! Eat three servings of whole grains today. Most Americans do not eat the recommended three servings of whole grains per day, and fewer still do not consume the former government-recommended “5 A Day” of fruits and vegetables. My advice is that you don’t follow the path of the 46 percent of all adults who eat no whole grains at all. Instead, try to get in at least three servings each day to increase your fiber and nutrient intake and begin reaping the plethora of health benefits. Whole grains, fruit and veggies are fiber gold mines. Keep in mind that it’s not just the fiber in these foods that confers significant health benefits. Foods high in fiber also frequently contain a host of other substances such as antioxidants and phytochemicals that offer protection against disease.
3. NUT-rition! Eat a handful of dry-roasted, unsalted almonds today. Nuts, and almonds in particular, contain a plethora of healthful ingredients that have been shown to help ward off heart disease in addition to cancer--particularly colon cancer--and also to aid in weight loss. So compelling is the scientific data on heart health and almonds that the government allows food labels to carry a qualified health claim for almonds and other tree nuts.
4. ODE TO OATS! Eat some steel-cut oatmeal for breakfast. Eating a morning bowl of oatmeal is a great first step to start you off in the right heart-healthy frame of mind. Whole grain oats are tasty, inexpensive, and have a long history of health benefits. This simple grain has been shown to lower blood pressure, normalize blood sugar, appease the appetite, and ameliorate intestinal problems. What’s more, scientists have long recognized that oats lower cholesterol, especially “bad” LDL cholesterol, and have proven it in at least fifty studies in humans over forty years of research. There’s another great reason to order oatmeal instead of cornflakes for breakfast at your local diner. Whole-grains oats are packed with nutrients and are much higher in fiber than their refined wheat cousins. The fiber helps keep you full and in doing so regulates your appetite.