It would be difficult to overstate the importance of health, and part of being healthy is maintaining an appropriate weight. Weighing the right amount for the age and height can help reduce your risk of heart disease, and eating the right kinds of foods can have a positive impact on your cholesterol levels. Even as you age, continually seek to improve your health through healthy eating and physical activity.
Eat Whole Grains
The American Heart Association states that eating whole grains gives you dietary fiber, which aids in digestion and can reduce cholesterol levels, thus lowering your heart disease risk. Fiber also fills you up, and may help you eat less food in between meals. Whole grains contain minerals, iron and B vitamins, including folic acid. When eating whole grains for nutrition, look for grains that "contain the entire grain" recommends the AHA. Avoid processed, refined grains, in which much of the nutritional value is removed. Read the label to determine the grain content of bread products like tortillas, pitas, wraps, rices, bread loaves and rolls. Look for the wording "whole wheat."
Eat Balanced Meals Regularly
With a busy lifestyle, you may occasionally find yourself skipping a meal and then eating too much food later in the day, causing weight gain. Eating balanced meals can help you lose weight, and improve your Body Mass Index, or BMI. FamilyDoctor.org says that most people should eat three meals and at least one snack every day. Breakfast wakes up your metabolism after a night's sleep and may help you avoid late-morning snacking. If you eat a 2,000 calorie diet, divide your food intake among your meals, with 500 calories for breakfast, 200 calories in snacks, and between 500 to 700 each for lunch and dinner. Eat food from several foods groups for each meal, including fruits at breakfast and vegetables at lunch.
Eat Natural
Eat natural, whole foods as much as possible. Avoid buying and consuming processed foods, as many processed foods contain trans fat. According to the MayoClinic.com trans fat is particularly bad for your cholesterol because it increases your bad cholesterol, LDL and lowers your good cholesterol, or HDL. Natural foods include vegetables, fruits, meats, nuts and dairy. Prepare those foods without adding oil, batters or sugars to gain the most nutrition without adding calories. Eat fat-free dairy products, seafood, beans and lean meats.
Dine Out Carefully
Eating at restaurants may be part of your weekly schedule. If so, plan ahead to make the best nutritional choices you can. HelpGuide.org says that one fast food meal can contain enough calories and fat for your whole day. When dining out, check the restaurant's website before you eat to select a meal lower in calories, sodium and fat. Too much sodium can increase your blood pressure. Beware of fried foods and sauces. Order plain salad, a sweet potato with no butter and a piece of grilled meat. Ask the server questions about food preparation. Portion sizes at restaurants are often too large--consider splitting an entree with your dining companions.
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