It's National Nutrition Month!

It's National Nutrition Month! If you've given up on your New Year's Resolution to be healthier and eat right, it's never too late to give it another try. Don't know what to do? We've got you covered.

1. Figure out what energy your body needs. Use this tool, Free Dieting, where you can get recommendations designed specifically for you. This tool calculates your personalized daily calorie needs, recommended range for total fats, and provides you with your body mass index (BMI). Write down or print the info, and keep it handy so you remember. 
   
2. Manage your limits. Now that you know your personal limits for calories, fats and cholesterol, you have a better idea of how to use the numbers on the Nutrition Facts panel. For example, if you only need 1800 calories, then the Baby Back Ribs with 734 calories per serving (a big chunk of what you should have) don't look so tempting because that is 40% of your daily calorie allowance. Remember to watch the serving size, too.
   
   Think of it like your checking account--don't spend more than you earn, and don't eat more than you burn in one day. It's a good rule of thumb for both. 
   
3. Shake the sodium habit. The AHA recommends that everyone consume less than 1500 mg of sodium per day. Low-sodium foods have 140 mg or less per serving. Keep that in mind to guide your choices.
   
4. Fill up on fruits and vegetables. The AHA recommends 4.5 servings per day of each based on a 2000 calorie diet. A serving is 1 cup of leafy greens or 1/2 cup of frozen, raw or cut up vegetables, or 1 medium fruit. If you have a serving at breakfast, lunch and dinner, then at your morning and afternoon snacks, you'll have exceeded the recommendation. You'll be on the road to getting the nutrients you need to fight disease, feel good, and improve your health. 
   
5. Balance calories by increasing your activity level. You don't have to go to the gym. Do something you enjoy, and you'll be more likely to stick with it. Take a brisk walk with your favorite music or podcast, play tag with your kids, or grab a pal and try walking together.

A Facebook Post by Carl Daikeler

The US Department of Labor reports that $1.5 trillion dollars of medical care is preventable and reversible without medical intervention. That's a lot of sickness and suffering - $1.5 trillion of it - which we have the tools to solve!

This presents an unquestionable opportunity for Team Beachbody. Now, more than ever, we are in a position to offer “preventative” type services to an overwhelming majority of the population. Statistics indicate that up to 80% of Americans do not exercise regularly and if nothing changes, only 10% are likely to begin an exercise program within the next year. 

Even more discouraging: Out of those who do exercise, half of them will stop working out within 3-6 months! And their diet choices deteriorate right along with their fitness habit. 

People need accountability coaches. They need to be invited to the Beachbody Challenge!

The U.S. Department of Labor reports that the fitness industry is growing. Employment in the industry is expected to increase by 27% through 2016, a figure that’s greater than the average for all professions, according to the U.S. Department of Labor. Thinking of becoming P90X certified? You're smart. There's a lot of demand for it.

And fitness professionals who also offer convenient and effective resources for calorie reduction and real nutrition are making the biggest impact on the lives of their clients as well as seeing the most significant financial opportunity.

We are at the right place at the right time. Granted, not everyone will sign up, because not everyone recognizes how great life can be when they are healthy and fit. That's why you continue to INVITE INVITE INVITE! Be proof the products work and that it's worth it!

There are millions - yeah, millions of people - who DO want a better life, and Team Beachbody is paving the most powerful path to health and fitness in history!

Drinking Shakeology Every Day - What are the benefits?

A common question many people ask is if Shakeology is safe to drink every day? The reason it usually comes up is because many people use the shake for helping with weight loss. As a meal replacement, it has helped many people shed excess weight. I am one of them. I managed to lose 5 pounds by replacing one meal a day and eating my remaining meals as usual (healthy of course.)

Once you are done using it as a meal replacement for weight loss, you may wonder if you can still drink it daily. I say absolutely yes. I drink Shakeology every day for various reasons. My primary reason is overall total nutrition. One shake a day and I KNOW I've gotten all the vitamins, minerals and nutrients my body needs in the day. 

Another reason is because it helps to control my sweet tooth cravings. Before I began drinking it on a daily basis, I had a problem with eating sugary snacks. I'm talking about cake, cookies, candy & ice cream. Even if I didn't have those types of sugary snacks in stock at home, I'd go out of my way to get them. Now my sweet cravings are nothing near what they used to be.

The same goes for other food and beverages. I don't drink soda anymore because I don't crave it like I used to. I also don't have fast-food cravings as bad as I used to. I can't remember the last time I ate at McDonald's and I truly have no desire to.

Also, my energy levels are optimum since starting Shakeology every day! No more afternoon slumps. No more lagging or feeling run down.

I think it's also worth mentioning, too, that my husband drinks it every day as well. He's lost weight, inches and has felt healthier and more energetic since starting Shakeology. And our 12 year old son drinks it every morning for his breakfast and says he feels so much better at school for his first 3 classes. He's not starving like he would be after just eating a bowl of cereal or having toast before school. He says he can keep his focus longer and by lunch time he doesn't feel so grumpy or hungry. As a mom, I know he's getting all the nutrients his body needs in one small glass every morning. It's healthy for him, that makes me happy!

Other Shakeology Benefits

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol¹

¹In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%. [source: Team Beachbody]

Try a Bag for 30 Days

Why not take a test-drive of Shakeology for 30-days risk-free? When you order from Team Beachbody, you get the bottom-of-the-bag guarantee. That means you can use an entire 30-day supply and return it for a refund within 30 days (less shipping and handling) - even if the bag is completely empty. It's worth a try, especially if you want to try the newest Tropical Strawberry flavor. People are loving it!

Click here to visit the official Team Beachbody online store.

36 Helpful Tips for a Healthy Lifestyle

1. Drink one glass of water every hour. It will make you feel full.
2. Drink ice cold water. Your body will burn calories just getting the water to a normal temperature to digest. Also it is great for your complexion.
3. Drink 3 cups of green tea daily. It will help boost your metabolism, plus its anti-oxidants make your skin look great.
4. Take vitamins daily. Do not take vitamins on an empty stomache, otherwise they have nothing to catalyze with.
5. Eat ice or gum when hungry. This will make your body think it had food without the calories.
6. Eat spicy foods. They raise your metabolism.
7. Take cold showers because your body will burn calories to heat you back up.
8. Brush your teeth so you won’t be tempted to eat afterwards.
9. Wear a rubberband around your wrist. Snap it when you want to eat.
10. Use smaller plates and utensils so it seems like you ate more.
11. Chew each bite of food thoroughly and then take a sip of water between bites. You will feel full quicker and will not eat as much.
12. Sleep at least six hours a day. If you get less than six this can lower your metabolism by 15%.
13. If you start to feel hungry do sit ups.
14. Pamper yourself! Give yourself a facial, paint your nails, anything to make you feel pretty.
15. Keep track of everything you eat to manage your weight better.
16. Keep good posture, burns 10% more calories when you sit up straight.
17. Make a list of all the “bad” foods that you crave and tend to binge on. Each day, pick one to take out of your diet that you cannot eat again. Take one off the list each day until there are no more bad foods you can have.
18. Avoid eating anything bigger than about a cup, your stomach will expand and then you’ll get hungry more.
19. The smell of coffee is thought to supress appetite.
20. Wear applied lip gloss. It makes you more aware of what’s going in your mouth. Also, flavored ones may help with cravings.
21. Have 6 small meals a day.
22. Low calorie hot chocolate curbs chocolate cravings, and makes you feel full.
23. Take a picture of yourself wearing a bathing suit or something equally important to you, look at it before you want to eat.
24. It takes 20 minutes for the brain to realize the stomach is full.
25. Eat lots of fiber. It makes you feel full and takes fat with it out of your body. The natural cleansing helps improve both your energy level and overall feeling of wellness.
26. Before you dig into that cake, bag of chips, candy, or whatever, take a deep breath and count to 100. Usually by the time you get to 100 you will have convinced yourself that you don’t really want it.
27. Celery actually burns calories. Every hour eat a stalk of it. Not only will it fill you up, but it will also get your metabolism kicking.
28. Read the nutritional information. Remember, fat-free does not mean calorie-free.
29. Keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.
30. Don’t eat a lot at once. Spread your food throughout the day. This will help to avoid binging and keep your metabolism going.
31. Avoid alchohol. A shot of liquor has 100-120 calories, a glass of wine has 80 calories, a lite beer has 110-120 calories, and a regular beer has 140-170 calories.
32. Do not eat in front of the computer or TV. This distracts you from recognizing you’re full.
33. Stay away from Slim-fast and other so-called “healthy” candy bars and shakes… one look at the nutition facts will tell you why. Save yourself the money, and the calories. Buy yourself some flowers instead -- they make you happy.
34. When having cravings try drinking a tall, icy glass of water with slices of lemons or oranges - sometimes what you think is hunger is really thirst.
35. Remember, an occasional binge doesn’t hurt, in fact it’s quite beneficial if you have reached a plateau (stopped losing weight). Just don’t binge too regularly!
36. Love and respect yourself and your body.

Age-Proof Your Health

Defy the years by eating well. Add health-boosting foods to your daily routine to outrun Father Time.
Your diet can affect how quickly you age. Pile on the processed foods and you increase free-radical activity, which damages cells and accelerates conditions related to aging. Eat lots of fruits and veggies and you lengthen the life of your cells, which means you live longer too!

You can't stop the march of time, and experts used to say you couldn't slow the effects of aging, either. But new research shows that you have more control over wrinkles, forgetfulness and frailty than originally thought. The secret lies in keeping you cells free of stress. To stave off the signs of aging, consider making simple lifestyle changes.

Take charge of your health. Keep moving. Gain flexibility, build muscle and improve balance to prevent memory loss, stay strong and prevent falls.

Research reveals that physical activity can be a boon to the body and brain. The risk of dementia is lower in older people who exercise three or more times per week. Weight-bearing exercises, like walking, also can boost your balance, making you less likely to fall.

Think you, feel young. Your attitude about life can affect whether you die prematurely or live to a ripe old age. Fill your days with laughter, gratitude, friends and forgiveness. Not only will you be around for years, you'll be happier, too!

What Do You Know About Diabetes?

This week I will be doing a series of blogs on Diabetes and information about the disease that just might save a life. I'm going to start with this: Do you know the warning signs?

One out of four people with type 2 diabetes don't even realize it. If you experience any of these symptoms, discuss them with your doctor - especially if you're older than 45, overweight and have a family history of the condition.

• Frequent urination
• Excessive thirst
• Extreme hunger
• Unusual weight loss
• Increased fatigue
• Blurred vision

Close to 10% of Americans have diabetes, including12.5 million women--and 79 million more people are at serious risk. Despite these sky-high numbers, many lack basic knowledge of what it actually means to have diabetes. Here are some facts:

Fact: There are two distinct kinds of diabetes, type 1 and type 2. Everyone with diabetes suffers from the same basic problem: Glucose, a form of sugar, pools in the bloodstream because the body can't convert it into energy. With type 1 -- typically diagnosed in children and young adults -- the pancreas fails to produce insulin, the hormone that helps turn sugar into energy. Those with type 2 diabetes, on the other hand, still produce insulin (sometimes a reduced amount) but the body can't process it correctly. Some people with type 2 can treat their disease with a healthy diet and exercise.

Fact: Eating too much sugar does not cause diabetes. You may rarely indulge in sweets and still develop the disease. But being overweight is a major risk factor for type 2, and it doesn't matter what you've eaten to pack on those extra pounds.


Fact: Those with diabetes should track carbohydrates, not sugar. Whether you have a slice of cake or an ear of corn, your body breaks down the carbs into glucose, which then travels through your bloodstream. So although people dealing with diabetes need to reduce the amount of sweets they eat, they also need to be mindful of starchy vegetables (like corn, white potatoes and peas) and refined grains.

Fact: People with diabetes can eat the same foods as everyone else. Everyone should eat plenty of vegetables, fruit, whole grains and lean proteins, and restrict intake of sugar, salt and fat. Having diabetes doesn't mean you need to buy special sugar-free cookies, chocolate or candy. These products often cost more and offer no nutritional value.

Fact: Diabetes is serious but treatable. Without proper care, diabetes can lead to heart disease, stroke, kidney disease and other major problems. In the United States it's the underlying cause of more deaths per year than AIDS and breast cancer combined. But by watching calorie and carb intake, maintaining a healthy weight and taking medication, many people can manage the condition with few complications.

In tomorrow's blog, I will discuss the cutting edge prevention. There are 4 basic things you can do to reduce your risk of diabetes.

Your Pets Can Improve Your Family's Health

You know that exercise is good for you. It helps you maintain a healthy weight, manage stress, sleep better, and increase your energy level. The great thing is that activity does the same for your pets! Not only will exercise help them live longer, but an exercising animal is also more alert and more content. Some people believe that their pets misbehave to get even for being left alone; but in reality, the cause is usually boredom from lack of exercise. Many other behavior problems like chewing, digging, and barking go away once the animal starts getting regular activity. 

Some recent studies have shown a link between pet ownership and better health. A dog, for example, becomes a stimulus for exercise. Therefore, pet owners in these studies tended to have better cardiovascular fitness levels than people without pets. In addition, pets have been shown to reduce anxiety, be a source of physical contact and comfort, and decrease feelings of loneliness and depression. 

Exercising with your dog is a great time saver! Whether you like to run, walk, or play in the backyard with your pet, you can get your own workout at the same time. Although walking is probably the most common activity, there are other opportunities for exercise that you may not have thought of--hiking, backpacking, jogging, swimming, and rollerblading (be careful!) can all be done with pets in tow. Many sporting goods stores now carry items such as canine backpacks, hands-free leashes (to make jogging easier), and life vests to protect pets in the water. 

Working out with a buddy can be motivating and make exercise more enjoyable. So think about making a buddy out of your four-legged friend! Exercising with your dog is a great way to get the whole family involved in fitness. 

Controlling the Physical Symptoms of Anxiety

Anxiety is bothersome enough by itself, but blushing, sweating, or stammering can make it worse. Learn how to control the physical symptoms of anxiety.

Does anxiety give you sweaty palms, make your face red, or leave you stammering? If so, you’re not alone.


I have suffered with anxiety for over 7 years now. I have yet to figure out what triggered it or why it has to plague me at all, but I do know that I'm finding ways to cope and heal and move on. I thought I'd share this article with everyone because it has great tips on how to deal with anxiety. I hope it helps someone who's wondering how they will deal with this, sometimes, debilitating condition.

People with an anxiety disorder often experience physical symptoms such as sweating, shortness of breath, trembling, or even heart palpitations. Explains Jonathan Rich, DO, an internist at Mercy Medical Center in Baltimore, “It’s actually very common. There’s [almost] always some kind of a physical manifestation even before we diagnose anxiety.”

Fortunately, it is possible to ease some of the physical side effects that can go along with an anxiety disorder.

Anxiety Problems: Tips to Help You Stay Calm

Try these strategies to help manage your anxiety physical symptoms:

Know yourself. If you’re able to recognize and acknowledge the physical symptoms that tend to develop when you feel anxious, it will be easier to control them. “If people start having palpitations, they worry that something is wrong with their heart,” notes Rich. “Just tell yourself, ‘Okay, this is what my body does when I’m having an anxiety attack.’” You’ll likely begin to notice your symptoms ease.

Avoid anxiety triggers. The best way to deal with the physical effects of an anxiety disorder is to avoid becoming anxious in the first place. This may be easier said than done, but one good way to accomplish this is by avoiding situations that you know cause anxiety, Rich says. People who become anxious in crowds, for example, may want to steer clear of them.

Breathe. If an anxiety-producing situation can’t be avoided and you start to feel yourself blushing, sweating heavily, or becoming physically uncomfortable in other ways, you may be able to blunt your symptoms with deep breathing (also known as diaphragmatic breathing) techniques. One method of deep breathing is to breathe in through the nose for four counts, hold it for seven counts, and then breathe out to a count of eight. Breathing in this manner can help relax the muscles and provide a welcome distraction from an anxiety trigger.

Consider medication. People who find the physical side effects of their anxiety disorder to be particularly bothersome may want to talk to their doctor about taking medication to reduce their anxiety levels. “Usually, if anxiety is the underlying problem for physical symptoms, the physical symptoms will go away if you treat the anxiety,” says Rich. Some of the most common medications for long-term treatment of anxiety are antidepressants known as selective serotonin reuptake inhibitors, or SSRIs, which work by restoring the balance of chemicals in the brain. Sertraline and paroxetine are examples of SSRIs commonly used to treat anxiety disorders.

Anxiety attacks can also be treated with quick-acting medications like diazepam (Valium) or another benzodiazepine. “They are very good for short-term treatment of severe panic attacks,” says Rich. “They basically calm you down.”

Also, anxiety and its physical side effects may be managed with beta blockers, a class of medications usually used to treat heart conditions and high blood pressure. Beta blockers like propanolol slow the heart rate and relax blood vessels, which can ease physical symptoms in many patients. When used for anxiety, they are only taken right before an anxiety-inducing event. For example, a performer with anxiety would take a beta blocker before he goes on stage, Rich explains.

Exercise. Here’s yet another good reason to hit the gym: Getting regular exercise can go a long way toward relieving anxiety. Physical activity is thought to help the body practice responding to stress. That way, when the real thing does occur, the body is better prepared to handle the difficult situation than it would be otherwise. “For general overall mental health, any exercise is certainly beneficial,” Rich says. At least two and a half hours of moderate physical activity per week are recommended for healthy adults, but beneficial effects can be seen with even an hour of exercise per week.

If you experience anxiety on a regular basis, remember these tips to help keep physical symptoms at bay. Don’t hesitate to talk to your doctor, though, if your anxiety problems persist.

U.S. Health Officials Support Vaccinating Boys Against HPV

The sexually transmitted virus causes a range of cancers, including cervical, penile and oral malignancies.

U.S.health authorities on Tuesday recommended that young males be vaccinated against human papillomavirus (HPV), a sexually transmitted virus that causes most cervical cancers, as well as anal cancer and some cancers of the throat and mouth.

The U.S. Centers for Disease Control and Prevention announced Tuesday morning that its Advisory Committee on Immunization Practices has approved "recommendations for routine vaccination of males 11 or 12 years old with 3-doses of HPV4 (vaccine)" to shield against the virus.

The CDC added that vaccination of boys "will afford protection against certain HPV-related conditions and cancers in males, and vaccination of males with HPV may also provide indirect protection of women by reducing transmission of HPV."

An HPV vaccine has been available since 2006, but until now the CDC had only recommended inoculation for females between the ages of 9 and 26 to limit their risk of cervical cancer.
One expert agreed with the CDC panel that vaccinating boys should help prevent cancers in both genders.

"In a perfect world, immunization of all girls might be the most cost-effective way of preventing HPV disease in women," said Dr. Kenneth Bromberg, chairman of pediatrics and director of the VaccineResearch Center at The Brooklyn Hospital Center, New York City. "However, since we do not live in a perfect world, a very strong argument can be made for immunizing boys in order to prevent genital warts in males and the prevalence of HPV-related cancers in both boys and girls. The increasing awareness of the role HPV plays in other diseases, such as head and neck cancers and, possibly, heart disease, would be yet another reason to consider universal immunization."

Vaccination against HPV is pricey, with the three-shot series for the Gardasil vaccine typically costing about $390.

The vaccine has been controversial with some parents who contend it could encourage young women and men to engage in sexual relations at an early age.

HPV is widespread among men. An international study published in March in The Lancet found that half of all adult males in the United States may be infected with the virus.
More than 40 strains of HPV exist, and all are passed along by skin-to-skin contact, usually during sexual relations, according to the CDC.

The most well-known strain of HPV causes genital warts. But other strains show no obvious symptoms and clear up on their own with no medical treatment, Dr. Jean Bonhomme, an assistant professor at the Morehouse School of Medicine in Atlanta, told HealthDay.

"Because it normally causes no symptoms, men and women can get it and pass it on without even knowing they have it," Bonhomme said.

Since the virus spreads through skin contact, normal protections that prevent the spread of disease through body fluids won't work, Bonhomme said.

"Diseases like herpes and HPV cannot be completely prevented by condoms because they are both spread by contact with skin," Bonhomme said. "If the virus comes into contact with the scrotum or thighs, you can still be infected."

Men don't have the screening tools for HPV-related cancers that are available to women. A Pap test can detect cervical cancer in women, Bonhomme said, but there's no comparable test for penile or anal cancer in men. As a result, many men don't realize they have these cancers until they begin showing late-stage symptoms.

The U.S. Food and Drug Administration approved the HPV vaccine Gardasil for use in women in 2006. Three years later, the FDA approved a second HPV vaccine, Cervarix. Vaccination is recommended for 11- and 12-year-old girls and for young women ages 13 through 26 who have not yet been vaccinated.

"The idea is to vaccinate before they become sexually active," said Debbie Saslow, director of breast and gynecologic cancer programs for the American Cancer Society. "Afterward, it's much less effective."

Saslow and Bonhomme, who is also president of the National Black Men's Health Network, said that beyond the direct health risks, there are other compelling reasons to extend HPV vaccinations to males.

For one thing, it would be simpler to vaccinate everyone than to have separate guidelines for boys and girls, Saslow said. There's also an argument for gender equity, in that only women are being vaccinated for a disease that affects both sexes, she added.

Another strong argument in favor of male HPV vaccination, Bonhomme said, is that by only immunizing half the population, health officials are not attacking the problem with full force.

"Where are women getting the virus from?" he asked. "If you don't vaccinate the guys, then you aren't helping the women."

HPV has been shown to increase a man's chances of contracting penile and anal cancer, particularly for gay males. Men who have sex with men are about 17 times more likely to develop anal cancer than straight men, according to the CDC.

About 1 percent of sexually active men in the United States have genital warts at any particular time, according to the CDC. Annually, about 800 U.S. men contract HPV-related penile cancer and about 1,100 men get HPV-related anal cancer.

"These are relatively rare cancers," said Saslow. "However, for men who have sex with other men, their risk is significantly higher than the general population."

Researchers at the University of Texas Medical Branch at Galveston reported Monday that HPV may increase a woman's chances for heart disease, even if she doesn't have any recognized cardiovascular risk factors.

More information
The U.S. National Institutes of Health has more on HPV.

Top Five Cholesterol-Lowering Foods

You know you aren’t doing your health any favors by indulging in fried foods or fatty meats — but eating the right types of food can actually help lower your cholesterol. In fact, diet plays a crucial role helping to prevent heart disease, heart attack, and stroke: According to data from the U.S. National Institute of Health, 25 percent of your cholesterol comes from your diet, and the rest is manufactured by your body.

According to Samantha Heller, MS, RD, formerly a clinical nutritionist at New York University Langone Medical Center and host of a live show on Sirius Satellite’s station DOCTOR Radio, in order to lower high cholesterol, you need to reduce your intake of bad fats, curb your use of salt and high sodium foods, and restrict or stop drinking sugar-sweetened beverages.

Once you reduce your intake of these foods, Heller suggests focusing on the following five cholesterol-lowering foods to help reduce your risk of heart disease:

1. Eat Fruits and Vegetables

Packed with vitamins, minerals, the healthy plant chemicals called phytochemicals, and antioxidants, vegetables help fight low-density lipoprotein (LDL, or "bad") cholesterol that can lead to the buildup of plaque in your arteries, a major risk factor for heart disease, heart attack, and stroke. Eat a variety of vegetables every week to get the full array of health benefits they have to offer. Fruits are excellent sources of healthy phytochemicals, antioxidants, and fiber, too.

2. Choose Healthy Fats

Not all fats are bad. You need the good ones, which include olive, canola, flax, walnut, peanut, and sesame oils. These oils help fight internal inflammation, improve cholesterol levels, boost the immune system, and keep your brain and central nervous system healthy.

The American Heart Association suggests keeping your fat intake to between 25 percent and 35 percent of your total calories each day. Keep saturated fats to less than 7 percent and consumption of trans fats should be limited to less than 1 percent of your calories every day.

3. Eat Plenty of Fiber

Eat foods high in fiber, such as barley, oatmeal, and apples, which contain soluble fiber that helps bind cholesterol in the gastrointestinal tract and carry it out of the body. Make these foods a regular part of your diet.

While oatmeal and apples are familiar foods, not everybody is used to eating barley. Try substituting barley pilaf for rice. Barley adds a chewy, nutty-tasting side dish to meals and can help reduce your cholesterol. Check out theEveryday Health Recipe Index and search for barley recipes.

4. Go Nuts for Nuts

Eaten in moderation, certain nuts, such as walnuts, almonds, and peanuts, can help to lower bad cholesterol. Nuts contain healthy fats and antioxidants that can keep your cardiovascular system healthy.

Each week, you should include three to five servings of nuts. One serving of nuts is usually about one-third of a cup. But be sure to keep strict tabs on how much you eat, because nuts are also high in calories. Also, choose unsalted nuts when possible.

5. Beans Are Good for Your Heart

All variety of beans, such as kidney, chick peas (garbanzos), lentils, split peas, black-eyed peas, and white beans, are high in antioxidants and fiber, and can help improve your cholesterol profile.

Meat and Cholesterol

Animal fat is a big cause of elevated cholesterol levels, but not all meat is bad for you. Here are some tips to keep in mind when cooking and eating meats:

• Choose lean cuts of meat with minimal visible fat, and broil rather than fry the meat.
• When it comes to poultry, eat chicken or turkey rather than goose or duck, which are high in fat. Remove the skin before cooking, and if not before cooking, at least before eating.
• Limit processed meats, such as bologna, sausage, and hot dogs, because they're often high in fat and sodium.
• Organ meats of all kinds should be eaten only occasionally because they are extremely high in cholesterol.
• Eat two servings of fish a week, preferably an oily kind, such as salmon or trout.

Combined with exercise and other lifestyle changes, a healthy diet can do wonders for cholesterol levels. By incorporating these healthy-eating tips into your daily routine, you can reduce your cholesterol level and keep your weight in check.