Chuck the white stuff: Sugar, white flour, white rice, white noodles—these are all "simple" carbohydrates because they've been refined and stripped of their healthy attributes, including fiber. Such foods are absorbed quickly, causing blood sugar to spike, which in turn provokes an insulin response that accelerates the conversion of calories to fat. Carbs are fine as long as they're "complex," i.e., unrefined—fruits, vegetables, beans, and grains in their natural forms (whole wheat bread, brown rice). Complex carbs are high in fiber, which slows their absorption, preventing a rapid rise in blood sugar. While you can eat large amounts of sugar without feeling full, fiber fills you up quickly.

Turn off the TV: No doubt you've eaten while reading the newspaper or watching television, then looked down at the empty plate or wrapper and wondered, 'Who ate this?' You didn't even taste it. Experiment with a ripe piece of fruit or a small piece of high-quality chocolate: Put it in your mouth and close your eyes. Savor the texture, the flavor, the temperature. Notice how the flavors change and linger as the food goes down your throat. Even a single bite can be exquisitely satisfying. When you pay attention to what you eat, you enjoy it more. And you're likely to sense when you're full—before you've eaten too much.

Your Total Guide to Staying Heart-Healthy


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