WE need to be careful of what we eat. There has never been an increase in meat recalls then just in the pass 2 years. Just like Daniel and his friends, we need to live and eat in a way that will keep us safe and healthy to endure to the end.(Daniel 1) God, our creator gave complete instruction how, what and why we need to eat. (Genesis 1:29, Lev 11, Lev 3:17) And since we know our Lord never changes, his principles and guidelines hold to this day. ( Malachi 3:6, Psalm 89:34) . I rather listen to the Author of our owner’s manual then continue to be in harms way. By combining God’s guide lines and these heart-healthy tips you can prevent diseases and live a active life, ready for the Lord to use you.

1.Eat plenty of whole- grain carbohydrates, especially those high in fiber. (Gen 1:29)
Carbohydrates are the prime fuel source for you brain and central nervous system. They include those found in grains, cereal, pasta and baked goods, form the base of the food pyramid. Best choices are high in fiber and low in added fats, especially saturated fats and sugars. Try whole-grain cereals and breads. Brown rice and products prepared from whole grains, such as taboule, are available in many grocery stores and restaurants.


2.Eat plenty of fruits and vegetables.
Shoot for the high end of recommended servings for fruits and vegetables, which are three to five servings of vegetables and two to four servings of fruits. Don't worry if you eat more, as long as your choices consist mostly of fruits and vegetables without added sugars or sauces that are high in saturated fats (such as butter or cheese sauces). Choose baked potatoes over french fries. Fruits contain more fiber and nutrients than fruit juices. Avocados and olives have heart-healthy fat and can be included in a heart-healthy diet in moderation.


3.Go for variety in the protein group.
Limit protein selections that are high in saturated fats, such as high-fat meats and poultry, but freely include high-fat fish, such as salmon, since this type of fat reduces heart disease risk. Many health experts advise eating fish once or twice a week. The same advice applies to nuts and seeds, such as walnuts, almonds, sunflower and sesame seeds, etc. Since these foods are relatively high in calories, they need to replace other foods, such as meat; simply adding these foods to your diet may result in weight gain. Legumes (beans) are high in protein, fiber and many vitamins and minerals, and have no fat. Try lentil or other bean soups, and add beans to your salads and casseroles.


4.Reduce intake of foods high in saturated and trans fats.
Foods high in saturated fats are commonly found in the milk and meat groups, although certain plant oils, such as coconut and palm oil, are also high in saturated fat. In the milk group, look for skim milk and nonfat dairy products, such as nonfat yogurt and nonfat cottage cheese. Small amounts of regular cheese and low-fat cheese can be used for flavoring, such as small portions of cheese crumbled onto a salad.

Trans fats are found in any product containing hydrogenated oils, especially some margarine, some peanut butter, salad dressing and baked goods. Trans fats have the same negative health effects as saturated fats and should be kept to a minimum in the diet. Healthy fats can be included in your diet.

Choose healthful sources of dietary fat -- nuts and seeds, avocados, plant oils, such as olive and flaxseed oil, and fish. These foods contain fatty acids that are essential for good health. In moderation, these fats also reduce heart disease risk.


5.Look for low- and non-fat dairy products.
Whole milk, cream and their products are high in saturated fat, which increases risk for heart disease. If you do not consume dairy products, be sure to include other sources of calcium, vitamin D and magnesium in your diet