(SPECIAL)

To stay healthy of course must pay attention to food and drink was consumed. Here are tips on choosing short of food and drink right to keep your heart healthy.

Food
Try to eat a variety of foods, including vegetables, whole grains, low-fat meats, fish, fruits, vegetable oils, nuts, and consume less fat.

Vegetables
Make eat vegetables as a habit every day. Make sure there are five kinds of vegetables and two kinds of fruit in your diet every day.

Choose whole grain bread and cereal for breakfast.

Beans and peas can be taken twice a week.

Fats and Oils
A. However, the body still needs fat. However, there are some things worth noting.

1. Use margarines made from plants as a spread on your bread .. Another step is to replace the margarine with the avocado as a spread.
2. When sauteing, use oil made from plants.
3. In order salad consumed more healthy, use mayonnaise made from soybean, olive, or sunflower seeds.
4. Get used to eating oily fish two to three times a week or consumption of fish weighing 150 grams. Use of fish oil capsules are also equipped with an omega-3.
5. You still can eat meat, but should choose lean meat. For chicken or duck meat, do not consume the skin, try not to consume too much processed meat (sausage) and reduce eating a variety of organ meats.
6. You can still eat a variety of fast food, but just once a week.

B. Blood cholesterol level is more influenced by the consumption of saturated fat compared with the cholesterol in food. A balanced diet that also includes eating two eggs in two or three times a week.

C. The best way to reduce saturated fat is not at all or reduce consumption of fatty foods.

1. Choose milk, yogurt, custards, and desserts are low in fat.
2. You can eat cheese, but make sure that sufficient portions of 20-40 grams can consume four days a week. Cheese low-fat cheese are like ricotta, cottage, light mozzarella is a better choice.
3. Diet does not mean that no tomb of ice cream. Just drop on lower fat choices plain ice cream is consumed as much as 50 grams, three times a week.

Salt
When shopping, you should choose foods that are labeled 'no added salt', 'low salt', or 'salt reduced'.

Snack
From now on, choose healthy snacks such as fresh fruit or beans without salt, or one cup of fruit processed.
Reduce snack contains sugar, fat and salt.

Beverages
Consumption of water a day.
Fruit or vegetable juice is also good consumed, but not the means to replace the white water.
Limit fizzy drink which is usually rich in sugar.
Coffee and tea may be drunk but within reasonable limits. If you want to consume milk, choose low-fat.