11. Add vegetables and fruits.
If you use more fresh, or even frozen produce, you immediately increase the amount of healthy nutrients in your food. Antioxidants and phytochemicals in plants help your body fight diseases like cancer. Canned vegetables should be purchased carefully, go for the low-sodium and no-added-sugar varieties.
12. Use olive or canola oil.
Research has shown that the use of olive oil is linked to a lower risk for obesity and cardiovascular problems. If olive oil seems too expensive or you don’t like the taste, canola oil can be a good second choice. Canola oil does contain some healthy omega 3 oils and has been shown to reduce cholesterol levels. It is a low-flavor, healthier alternative to corn, soy or vegetable oil and animal fats like butter.