The Best Tips from All of You!

Don't fry with fat If you must fry with fat, use a fat-spray. Otherwise, fry with soy sauce, lemon juice, water, fruit juice, chili sauce. I love Sabrina Duncan!

Steven Moen, WA, USA

As always check with your doctor, but a tip from mine is to use ground flax seed and ground oat bran to help reduce cholesterol. You can safely use up to 4 TBL of each every day and they are very inexpensive. These are tasteless and easily ssprinkled on a salad, in yogurt, cereal, etc. Good healthy eating . . . .

Kathy, USA

Instead of salt I use a pinch of fresh SAGE in cooking. It is a great substitute and tastes good, too!

Donna, CA, USA

Here's a tip: Get up earlier every morning and exercise! Not only will you get the blood going and feel better in the morning, you will also be reducing stress. By getting up earlier, you can take your time getting ready and not run around in a frantic rush. Even if you only walk around the block or do a few minutes on the elliptical or treadmill, you're getting your blood pumping and preparing yourself for a better day! Also, try the 5 A Day! Program. Munching on fruits or vegetables in your diet is a lot healthier than snacking on potato chips or candy bars. Try to eliminate sodas from your diet; drink more water!

Billi Ingram, KY, USA

I mix 1/4 cup of uncooked oatmeal with one cup of yogert. It is good for my cholesterol, it taste good , and is also very filling for my lunch.

ELDEN KRAMER, NY, USA

Everyone nows there limits Dont go beyond them..... it helps

Sara Fignermore, AB, CA

I was recently diagnosed w/ very high cholesterol -- at serious risk for heart disease -- and I'm only 23!! My docotr actually told me about this site. And I'm glad she did! Lots of useful info and tips, and I really appreciate it -- I need this support!! I'm going on medication but I know I need to adjust my high-saturated-fat and high-cholesterol diet as well. Just wanted to say thanks.

Jim
OH, USA

Ideas for changing your lifestyle: if you get hungry, try drinking a glass of water before you eat, sometimes we confuse thirst or dehydration with hunger signals. Also, incorporating fruits and veggies into your diet can be as simple as chopping up a banana in some heart healthy cereal with milk in the morning! When eating out, be wary, many things are drenched in butter, and loaded with salt. Try to pick things that have more veggies, and try to eat your veggies first on your plate and then work on your meat or entree. Don't forget that fish can be very healthy for you if not fried or drenched in high fat sauces. Before you know it you won't miss the high fat and salts, just work at slow changes in lifestyle and you can really make a difference.

Jessica
KY, USA

To keep your hands busy while watching T.V. take up knitting or cross stitch, you can't eat and knit at the same time.

Shirley
U.K

Exercise daily. Watch what you eat. Don't eat while watching TV you are so intrested in the TV show that you ignore the signals your body is sending to you such as your too full, or your not getting enough nutrients.

Leah
Ontario

Margarine is healthier than Butter!!!!

Nicole & Danielle
Canada

Exercise every morning before anything elso so when your day gets too busy, you will have already put in your exercise.

Ashlee
UT, USA

Last year we were shocked when our doctor told us that my husband (who is quiet athletic&thin) is having High Cholestrol Levels.Since then,we've incorporated fat free products like yoghurt,margarine,fresh fruits&veggies plus exercise in our daily schedule.the results r amazing ..his Cholestrol is down by 50 points..and i would like to thank Healthyfridge.com for guiding us&making it possible ..hang in there..good luck !!

Nidhi
KY, USA

Keep exercising and eating right! this is a great website to get tips from!

Brittany
AL, USA

Maintaining a healthy diet makes you feel much more relaxed and energetic and its a 50% less chance of getting heart disease...so take yah life seriously and eat healthy.

Stephanie
Japan

It's easier to diet and excercise when you have a peer/friend/companion to motivate and excercise/diet with you.

Stephanie
MD, USA

Well, I would just like to say that eating healthy is the way to go. We should all care enough about our lives to take care of ourselves. thank you america...

Nikki
TN, USA

Hey I really like your site. I have found some of the information here helpfull. Thanks :) Joe D.

Joe
TN, USA

Great site, good information all should follow. Having had a stent implant I have found it important to follow a heart healthy diet. Also don't forget to drink plenty of water daily to help you to feel fuller which helps on a low fat/sodium diet.

Walt Adams
Harrisonburg, VA USA

I think this is a great site! I have heart disease and have had 2 open heart surgeries (I am 28). My diet is very important as it should be to everyone. The healthy way I have eaten has helped my heart and certaintly has not hurt it! Please be heart healthy!

Jennifer
Springfield , VA USA

I love the site! It has been a huge help to me doing a school report!

Alicia
USA

It's good to exercise!

KATIE
PENETANG, ONT CANADA

Nice Site! It helped me learn a lot about what I need to do to keep a healthy weight!

Laura
USA

Very helpful site. I'm a student nurse, and part of my final exam work, I have got to promote healthy eating to a patient with a learning disability. I like the site because it's simple and easy to understand cheers !!!!

Andrea Turner
Leicester, LE England

Try to stay active, this way you won't think about food as much! Drink plenty of water!!

Kim
Cedar Run, NJ USA

Stock up on fruit, freeze some for snacks, add them to breakfast cereals and salads for a special treat kids (and adults) love to eat.

Felicia Alvarez
Los Angeles, CA USA

Eating baked apples with low-fat cool whip is a healthy and refreshing snack

kellykf70301
Thibodaux, LA USA

It's okay to have sweets once in a while, but make sure you limit them, eat healthy foods often, and excercise.

Caitlin Merrill
Oxnard, CA USA

The fat-free half and half substituted for whole milk, cream, or condensed milk in recipes tend to give a creamier more satisfying texture and taste to dishes like chowders, low fat gravies or sauces. My family usually comments on the good taste of the dishes prepared with the fat free half and half.

Mollie Keith
Alto Pass, IL USA

To keep my cholesterol low I use one of the margarines on the market. In 5 weeks HDL 65,LDL 75(from 120) No other meds taken for this condition. My doctor could not believe these work so well.

Shirley Brewer
S Dennis, MA

I'm a product design student, and designing something for a single living lady!! and this site can help me understand more about health!! thanks!! yeah!! great site!!

Dor
Hong Kong

Instead of saying to yourself: “I can't have this, or don't eat that,” empower yourself by doing what you can. Begin to slowly add healthy items to your diet. Start out by adding a fresh in season fruit to your diet each day. Remember, positive change toward a better life and improved health starts with YOU. How you eat each and every day will effect every move you make. Your Fitness Advocate,

Eddie Butts MPH,RD
Loma Linda, ca USA

I really loved this site. I am a college student and I am always looking for “healthy” ways to lose weight and be healthier. So, this really helped me out.

Kristy
Houston, TX USA

Great site ! My husband had a heart attack last week on Valentine's Day, but through the grace of God he is alive, and we are giving God the praise. We are all going to adopt a healthy food diet. Thanks for this site.

Jean
Green Bay, WI. USA

1)Think of an eating plan that will help you in the long term don't just think of a quick fix to the situation. 2)Think hard and long about why you are actually over weight. Ask yourself why you are doing this to your body. Asking yourself this question may help you deal with losing weight as well as the reason that you are over weight. Good luck!

Sarah
Scotland, UK

I really like this site. It gave me lots of tips on healthy eating. Thank you, healthyfridge.org!!!!!!

Amrita
Niigata, Japan

I came to your site for a class project, and I have to say that it was very useful. I learned a lot more then I had expected. Hope to see new things comming in the future I will definitely check back.

Michelle
Tri-Cities, WA USA

Eat veggies with some dressing to get some fiber in your system. Thats a healthy snack you can eat in between meals.

Kirsten Pecua
Keflavik, AE Europe

Think about it: Money spent eating out can go towards items needed for the home or spent on yourself. Spend wisely and be healthy. Limit yourself on eating out and grab a healthy meal at home.

A. Autery
McMinnville, OR USA

I think that this is a very good website for people to learn about nutrition. I love the quiz.

Sarah Gillespie
Leamington, UK

You need to eat right from the food pyramid.

Josh Boone
Soiux City, Iowa, USA

In addition to eating healthier and smaller portions, we slowly incrementing our exercise routine. We have stopped eating any type of late snacks. We try to eat a sensible dinner no later than 7:00 p.m. If we feel like eating something, we have a cup of tea, seltzer water or just plain iced water. It seems to be doing the trick. And we are shedding approximately 1 to 2 pounds per week. Try it.

Alba
Ridgewood, NJ USA

Exercise regularly and avoid fatty foods.

Joanne
Peterhead, Aberdeenshire, Britain

My husband and I were always grabbing fast, unhealthy meals so I bought a whole bunch of Glad and Ziploc plastic containers and now I spend at least one day a week making up healthy meals that we like and freezing them for the week. The divided containers are great and my hubby calls them “homemade TV dinners.” The little containers are great for fruit and cut-up veggies. Saves time during the week, too. I've really learned that at least half of the time we eat unhealthy foods it's because they're more convenient, so making good foods easy and quick works best for us.

Stacey
Toronto, Canada,

I love eating healthy and thinking about eating healthy! Your site is great. It is so much fun seeing what other people are doing and saying about healthy lifestyles. I really like all the inspiring medical info too Thanks!

Kayla
Lancaster, PA USA

This is a fabulous site! I am so glad that I discovered it because I wouldn't be as healthy as I am right now! Thank you lots and lots.

New Jersey, USA

I find that it is easier to take small servings first. If you are still hungry after your first serving, then get more. However, you want to keep the servings small. That way, you'll know when you are getting full.

Niki
Charleston, SC USA

Healthy eating is a way to maintain a high energy level and good nutrition balance. Always eat in moderation; never eat to the point where you are full. This technique works if you want to keep a certain weight for years to come.

Andrea
Miami, FL USA

Purchase yogurt in the 175 gram serving size. I freeze these and I have a single portion treat that is low fat, heart-healthy and good for my bones. Also, when it is in this single serving size you won't be tempted by a whole liter of frozen product.

Kathryn
Uxbridge, Ontario, Canada

Found your web page and have used your great recipes for the Cardiac Rehab group of which I am a member. They all say thank you and keep the recipes coming.

Barbara
St. Johns, NF, Canada

If kids won't eat vegetables take raw carrots and dip them in peanut butter. That way they get their veggies and protein - it tastes great too!

Kayti
Wisconsin USA

I would recommend people to have Vitamin C-rich fruits like oranges, papaya, pineapple and even fruit like grapes to prevent cardio-vascular disease.

Shalini

Chop up some carrots or celery sticks and put them in a plastic container. Dip the carrots in some light ranch dressing for a tasty snack. Substitute crackers for cookies and try some nutrigrain or granola bars.

Lisa
Riverside, CA USA

I usually don't have time to eat breakfast in the morning and often times grab a Pop Tart to take with me before I leave for school. A more healthy alternative to that is: Before going to bed, put a “serving size” of a healthy cereal into a Tupperware bowl or into one of those disposable Glad® bowls. That way you only have to pour on the milk and you can take it with you. Or you can eat non-fat yogurt with Grape Nuts cereal on top. My favorite is Dannon French Vanilla with strawberries. It tastes like cheese cake, only healthier!

Kendra
Las Vegas, NV USA

Always in your dieting, remember to ask the Lord to help guide you in your endeavor.

Flo
Oklahoma, OK USA

One of my favorite toppings for frozen yogurt or low-fat ice cream is wheat germ. It tastes really sweet so it is a great healthy addition. Enjoy!

Mike
Maryland USA

When exercising, always bring along a good friend, whether human or canine. Not only will you keep each other motivated, but also exercise will magically become more enjoyable. Try cutting up vegetables and placing them in sealed containers ready for snack. That way you will always have something healthy and convenient to munch on. And no more fast food. But speaking of this, try McDonald's Salad Shakers - Delicious!

Angela
Stony Brook, NY USA

I had a heart attack two weeks ago. I am a 43 year old female. I will be eating more heart healthy and stopped smoking.

Stacy
Sunrise, FL USA

Use applesauce instead of oils in baking and egg substitutes or egg white instead of the whole egg in recipes. These changes were barely discernable to our taste buds, but definitely made a difference on the scales!

J.B.
USA

Try preparing some pasta, adding some vegetables like mushrooms, squash, carrots, broccoli, and some low-fat Italian dressing. It is wonderful!

Amanda
Oregon USA

Try eating more soy products . . . tofu does not have a taste so you can add it to almost anything you want to cook.

Nan
Los Angeles, CA USA

Keep a bowl of cherry tomatoes on your desk at work (or in another handy place) for healthy snacking. It's a substitute for the traditional bowl of candy.

Dolores Aquino
Houston, TX USA

Always eat five pieces of fruit and vegetables a day to keep the fat away.

Ellie
Burn, England UK

If you feel like snacking, snack on some veggies or some fruit.

Stef
North Carolina USA

One tip of mine is to force yourself to exercise even when you don't want to. That way, once you get started you'll get in the swing.

Tiger
San Diego, CA USA

Eat frozen grapes and strawberries. Substitute applesauce for oil in brownies and other baked goods (I'm serious, the brownies are lighter and taste better). Eat frozen bananas for popsicles and freeze fruit juice and water for cool summer treats!

Kat
Hamilton, OH USA

Four Tips for Better Health. I'm trying to keep my kids on a heart healthy program. They are not too fond of veggies so I hide them in everything. I put grated zucchini and carrots and whole grain bread into a basic meatloaf recipe and use lean ground turkey instead of ground beef. Egg Beaters help hold it together. My family loves it. I use Bunny Butter instead of peanut butter. I got the recipe out of kid's cookbook. Mix finely grated carrots with peanut butter and use as usual. It makes a much moister sandwich and is awesome on crackers with raisins on top. To cut the fat way down in my tuna salad sandwiches, I mix the mayonnaise with non-fat plain yogurt. Approximately 30% Mayo to 70% yogurt. Someone once told me that my tuna salad sandwiches are the best they'd ever had. I use non-fat plain yogurt as a replacement for sour cream in all my cooking and no one can tell the difference. It's great stuff. A big spoonful of it in a hearty chili topped with chopped green onions and diced tomatoes is heavenly. Enjoy!

Christi Chung
Boise, ID USA

Blend 3 frozen bananas with 2 tablespoons of any juice. This will make a great fat free ice cream. Enjoy!

Eddie Butts
Loma Linda, CA USA

There is a product in a spray plastic yellow bottle in grocery stores called "I Can't Believe It's Not Butter"...it is FAT-FREE and it TASTES DELICIOUS....we use it on baked potatoes, breads, veggies....it is wonderful finally a good-tasting fat-free product that really tastes like butter.

David Hurt
Austin, TX USA

If you want to be healthy, then that's something that you have to work for. It is not easy but do not give up!

Christina Johnston
Bradford, PA USA

If you eat healthy and exercise regularly you will stay healthy, be happier! Remember; always eat a variety of foods. Keep it interesting!

Johnny Silverson
Penniston, PA USA

Remember to have fun in life, and always stay healthy. You have so much to live for.

Cathy
Decorah, IA USA

Don't sit in front of the TV and chow down! Get outside!

Michelle
New Hampshire USA

How about sharing heart-healthy recipes? Here is one: Basil Dressing: 1 cup vinegar, 1 cup water, 8 packages sugar substitute, 3 teaspoons garlic powder, 1-1/2 teaspoons basil, 4 teaspoons chives. Mix in blender for 2 minutes and serve. Great for salad dressing, but also makes a wonderful heart-healthy marinade for meats, fish or veggies.

Diane Coburn
Athol, MA USA

For the best low-fat chicken fajitas EVER! Slice/julienne 1 green bell pepper, 1 red bell pepper and 1 onion and put in a frying pan. Separately, cube boneless, skinless chicken and dust on Lawry's seasoned salt. (Do not substitute this for another seasoned salt.) After chicken is cooked, add to veggies. The dish is done when all the veggies are soft. Serve on low-fat/fat-free tortillas. Add lettuce, tomatoes and/or low-fat sour cream to the mix. I get compliments all the time and they are deeeeelicious!

Alexis Wales
Boston, MA USA

Yummy milkshake: 1 peeled and frozen banana, 4 washed and frozen strawberries, 1/2 to 3/4 cup skim milk, 2 tablespoons chocolate syrup. Blend together in blender and drink with a straw. You can't get better than this! Never deprive yourself of food or goodies. Just take your old recipes and experiment to make them low in fat…hence, the milkshake.

Kyle
Maple Ridge, BC, Canada

For a yummy low-fat dessert I take fat-free cool whip and spread it over low-fat graham crackers. Then I individually wrap them in saran wrap and store them in the freezer. They are so yummy and they taste like an ice cream. The best part is that they are guiltless and have about 1 gram of fat.

Vickie Kingery
Gaithersburg, MD USA