Eat more plant-based proteins such as dark beans (like kidney or black beans) and soy. If you have concerns about soy, view our article on the Truth about Soy.
A large body of scientific research shows that the addition of 25 grams of soy protein a day to a diet that is low in saturated fat and cholesterol might help to reduce the risk of heart disease.
Eat more fibrous foods, such as flaxseeds, chia seeds, and oatmeal
Instead of chips, choose a handful of nuts, such as almonds or walnuts for your daily snack.
Other additions that could be beneficial to your diet are avoiding excessive alcohol use, instead, limit yourself to one 4-oz glass of red wine per day and choose dark chocolate with at least 70% cocoa over other chocolates or sweets.
Use Almased’s recipes and cook up healthy meals.