In a recent study?published in?in the journal?Diabetes Care,?experts found that?people who ate lots of?fish and limited their?intake of poultry and?red meat lowered their?risk of heart disease?and type 2?diabetes. People in?the study who were?vegetarians in the?study saw the greatest?drop in risk, but you?don’t have to stop?eating animal products?to enjoy improved?health. Here are a few?ways to start to eat like?those in the study.

Q: HOW DO I EAT?MORE FISH?

Many of the people in?the study who lowered?their risk of diabetes?and heart disease ate?a lot of fish. Fish only?takes a few minutes to?prepare. Bake, broil,?grill or poach your?fish, but don’t fry it.?Fried foods provide?extra calories you?don’t need and may?have unhealthy trans?fats. Find ways to?enjoy heart-healthy?fish, such as tuna,?salmon, herring and?sardines at some of?your meals. Some?people start their day?with a piece of heart-healthy?herring at breakfast or enjoy it?for a snack. For lunch,?have tuna or salmon?salad made with a?fat-free or low-fat?mayonnaise. Make the?sandwich on whole?grain bread or add the?fi sh to a tossed green?salad.

Q: HOW DO I?STILL GET ENOUGH?PROTEIN?

Protein foods include?red meat, poultry,?beans, nuts, fish,?tofu, eggs and low-fat?cheese. Think about?how much protein?you eat at meals. The?amount of healthy?protein you eat should?fit into ? of a 9-inch?dinner plate and be?about the size of a?deck of cards. If you?want to limit your?meat or poultry intake,?eat them in the correct?healthy protein serving?size. Don’t take a large?chicken breast that?fills your plate or a big?steak that spills over?the sides.

Read the full article of Eat Healthy To Live Healthy