Eat more fruits and vegetables

• Fruits and vegetables are rich in fiber and nutrients
• Fill up your plate with vegetables
• Choose fruits and vegetables as a snack

Choose healthy fats

• Healthy fats can help lower cholesterol: olive oil, vegetable oil, avocado, nuts, seeds, fish
• Unhealthy fats can increase the risk of heart disease: fatty meats, butter, fried foods

Choose whole grains

• Whole grains are rich in riber and nutrients
• Choose whole grains like quinoa, barley, oats, brown rice, barley, beans, and whole wheat bread

Lower salt

• Less than 2300mg of sodium a day
• There is 2300mg of sodium in 1 tsp of salt
• Limit the about of salt that is added to food at the table and while cooking
• Choose low sodium or no added salt foods
• Use salt free seasoning
• Choose herbs and spices to flavor food

Exercise

At least 150 minutes of moderate physical activity (30 minutes for 5 days).