1. Grab some grains
Wake up to a bowl of whole-grain cereal to lower your risk of heart failure, according to a study in the Archives of Internal Medicine. Whole grains can help reduce the likelihood of high blood pressure.
2. Have that cup of joe
Moderate amounts of coffee might lower the risk for diabetes among middle-age and older women, research indicates. Fill up your cup, but skip the sugary add-ins.
3. Be snack savvy
Keep healthful bites, like an apple and a handful of nuts, within easy reach so that when hunger strikes, you don’t go straight to the vending machine for a candy bar. A smart snack can increase your energy. Plus, having a piece of fruit and sipping some water in the late afternoon might help you avoid overeating at dinner.
4. Kick the can
Drinking sugary sodas can cause you to pack on extra pounds—especially because people who drink sodas typically don't compensate for the extra calories elsewhere in their diet, researchers say. Try mixing a small amount of grape juice with seltzer, or jazz up a sparkling water with a squirt of lime juice or a few cucumber slices.
5. Try sushi
Don't worry, no one is forcing you to eat raw fish. Many sushi rolls come cooked; just ask before you order. Feasting on fish—whether it's rolled in rice or not—two to four times a week could lower your risk of heart disease by 31 percent, according to a study published in the Journal of American Medical Association. Try fish, like salmon, that are high in omega-3 fatty acids; lower triglyceride levels and blood pressure and slow down the rate at which plaque builds up in your arteries.