1. Replace "bad" fat with "good" one.
Try to minimize saturated fats (fatty meats and other dairy products). The same is goes for saturated fat contained in products such as margarine.
And also in the use of cooking oil we can replace cooking oil that we use with olive oil or canola oil.
2. Make one day as a vegetarian day in a week. Grains and vegetables can replace meat dishes.
3. Eat fish two times a week. Salmon and other oily fish are a rich source of omega-3. Tuna - canned or fresh, is also a good choice.
4. Add the leafy vegetables in your diet. They are very rich in nutrients from the group of B vitamins, folic acid, iron and fiber.
5. Replace white bread with whole grains. A diet rich in whole grains, has been shown to reduce the risk of cardiovascular disease, diabetes and cancer.
6. Are you a fan of candies? Replace candies with fruits. Beside rich in fiber, fruits are a good source of antioxidants.
Vitamin C helps fight cancer and heart disease.
