1.     Eat six to eight servings of colorful vegetables each day (a serving of vegetables is half a cup). Choose fresh, frozen, or home canned (in glass jars) over canned vegetables in metal cans. Eat a variety of colors to be sure you’re getting an assortment of nutrients—the compounds that make vegetables colorful actually have different health benefits! Vegetables can be easily and healthfully enjoyed raw, lightly steamed with olive oil or grassfed butter, or stir-fried with your favorite protein source.

2.    Eat two to three cloves of garlic daily, or if you’re not a fan of garlic take a daily garlic supplement in pill form. Garlic contains compounds which have been shown to reduce the formation of unwanted blood clots—an important benefit in preventing heart attack and stroke.

3.    Eat two tablespoons of raw walnuts each day. Walnuts are significantly higher than other nuts in omega 3 fats, the type of fat that has been shown to lower LDL (“bad”) cholesterol. They taste great on their own as a snack, or can be chopped up and served over oatmeal or salads.

4.    Eat one tablespoon of cold pressed olive oil daily. Olive oil is a rich source of antioxidants and monounsaturated fat, two key ingredients that have been found to keep cholesterol levels in balance and prevent heart disease.

5.     Eat small, clean fish twice per week. Fish contains protein and heart-healthy fats that fight inflammation. Smaller varieties of fish contain less mercury than larger fish. See www.gotmercury.org for a list of healthy fish choices.

Related posts:

1. Vitamin C and Your Healthy Heart
2. More On Heart Health
3. Red Yeast Rice and Cholesterol

Also, at the end of the webinar a question came through regarding where to find healthy and unhealthy fats.  I realize that I listed things off pretty quickly so just in case you missed part of the answer, here is the complete list:

Healthy saturated fats:

• Butter
• Cheese
• Cream
• Yogurt
• Meat (preferably from organic and grassfed animals)
• Egg yolk
• Coconut oil
• Palm oil

Healthy unsaturated fats:

• Avocado
• Olives
• Olive oil
• Cold-pressed Sunflower oil
• Cold-pressed Flax oil
• Cold-pressed Grapeseed oil
• Grapeseed mayonnaise
• Raw Nuts and Seeds
• Fish

Unhealthy saturated fats:

• Margarine
• Imitation butter spreads
• Processed egg replacements
• Shortening
• any other Trans-fat containing product (though trans fats are not actually saturated, they behave like saturated fats)

Unhealthy unsaturated fats:

• Canola oil
• Corn oil
• Soybean oil
• and any other processed liquid vegetable oil that is stored in a clear container and kept at room temperature

Related posts:

1. Five Diet Tips to Be Heart Healthy
2. Webinar information posted on website
3. Learn to control your blood sugar