Help Lower Your Risk for Heart Disease, Adopt Simple Changes

Action Steps for Wellness

Be fussy about the fats you eat. Read food labels.

Choose these: Instead of:

Olive oil, canola oil Trans fats (hydrogenated oils)

Almonds and walnuts Cheese puffs

Salmon Chuck roast

Small whole-grain roll Large croissant or white roll with butter

(dip in one tsp. olive oil with spices)

• Eat apples, oranges, oat bran, oatmeal, beans, and peas. These have a type of fiber that helps lower cholesterol.

• Replace a half-hour of watching TV with a half-hour walk.

• Walk the stairs more.

• Choose minimally processed foods. Include healthy protein sources, mostly plants and seafood. Cut back on salt and sugar-sweetened drinks.

• Add more minutes or steps of walking every day until you reach at least 30 minutes or 10,000 steps a day.

• Avoid secondhand smoke. If you smoke, get help to quit.