- Try to reduce the fat content of products as much as possible. Give up pork in favor of lean beef. From beef — in favor of poultry: chicken, and preferably turkey. From poultry — in favor of fish, optimally-the northern sea: salmon, trout, mackerel, in which the content of useful polyunsaturated fatty acids is simply off the scale.

Remember that instant frozen products are practically not inferior in quality to "fresh" analogues.

- In the supermarket, train yourself to approach the counter with vegetables first of all. Yes, you need to gain them and stand in line for the scales, and they are also heavy, but without them your heart and blood vessels will not be healthy. And I'm not talking about potatoes now, they are in the last place in the rating of healthy vegetables. If fresh vegetables are present on your table every day, you will already make a big step forward by the standards of our country.

- Reduce the consumption of fast-digesting carbohydrates. Instead of sweet cottage cheese, take the usual low-fat cottage cheese or muesli for breakfast, and it's better to alternate healthy breakfasts. Do not forget about natural yoghurts. If you want tea with sweets, let it be fruit.

- Often use olive oil instead of sunflower oil. Prefer first-pressed, extra virgin, filtered or unfiltered oil. Yes, it's more expensive, but, believe me, it's worth it.

- Control your alcohol consumption. Remember that the widespread style in our country — to use large doses on weekends-does not contribute to the protection of the heart and blood vessels and prolong life, but it has been proven to shorten it. If you are thinking about which drink to choose for the country or for the evening, choose a dry red wine.

- Add nuts and legumes to the diet. In fact, these products were previously included in the Russian diet and were represented in it quite widely. Go back to the roots!

- Try to limit your salt intake, especially if you are prone to high blood pressure or already suffer from hypertension. In the country of chronic iodine deficiency, take care of your thyroid gland — buy iodized salt.

- Don't eat fast! Snacking on the run has several disadvantages at once: first, the rapid intake of a large amount of glucose sharply increases its concentration in the blood, causes the release of a large amount of insulin and depletes the system, and tissues become resistant to its action. As a result, as Japanese scientists have convincingly proved, the risk of developing type 2 diabetes increases.