A heart-healthy eating plan is a critically important part of preventing cardiovascular problems. But just knowing what you should be eating doesn't necessarily mean you're going to do it.

Here are some tips to help you get more of the healthy foods into your daily eating habits.

• Set aside time on the weekend to fix fresh vegetables in bulk, so they're ready when you are. Washed and dried lettuce, and washed and cut-up carrots, peppers, broccoli, cauliflower and green beans will last all week in a plastic bag in the refrigerator.
• Use those vegetables in salads or stir-fry dishes, add them to tomato sauce for pasta or cook them in the microwave for a quick side dish.
• Add canned beans, whole-grain pasta, nuts, canned or dried fruits or frozen peas or corn to salads.
• Stock up on nonperishable whole-grain and bean side dishes (found in boxes in the market). They're quick, easy to fix, and come in a variety of flavors.
• When you cook, fix enough so you'll have leftovers for the next day's lunch or dinner.
• Take healthful, nonperishable foods to work for lunch and snacks. Keep canned soups with vegetables and beans, instant rice dishes, chili and oatmeal in your desk drawer and heat them quickly in the office microwave. Apples and oranges will keep for a week at room temperature.
• Use the lunchroom refrigerator to store frozen meals, bread and sliced turkey for a sandwich or a week's worth of fruits, bagged lettuce, baby carrots and low-fat yogurt.
• If you don't normally drink milk or eat other low-fat dairy products, buy calcium-fortified juices, cereals, grains and rice.

Related information: Lifestyle changes - Manage weight - Eating well | Nutrition channel - Nutrition basics

Source:  Improving your diet. Diabetes Self-Management, September/October 2001; p 47.