Reducing your risk of heart disease could be as easy as changing up the type of carbs you eat -- from refined carbs to whole grains. In fact, according to recent studies, eating just one serving of whole grains can reduce your risk of high blood pressure by 4%. That might not seem like much, but it's a pretty promising result for such a small change in your lifestyle. Imagine the difference you could make to your heart health if you changed all of your grains to whole grains?

Cutting your blood pressure risk is as easy as switching from regular pasta to whole wheat, from white toast to whole wheat. You might not like the taste at first but you'll get used to it. I used to live for white bread and now I only eat whole wheat -- it's the only kind of bread I have a taste for these days.

Another thing to keep in mind is to check the labels on supposed 'whole grain' products to make sure they really are. If 100% whole grains isn't the first item on the ingredients list, toss it.

Now that many of us are under pressure to make our lifestyles healthier, many will opt for what they believe quick-fixes to their unhealthy habits, rather than making the effort to completely overhaul their lives. I think the increased use to vitamins is evidence of this -- rather than trade in french fries for 5-10 servings of fruits and veggies a day, people seem to instead opt to get their nutrients in pill form.

Vitamins can be beneficial in people who already have a healthy lifestyle but it's not a substitute for healthy habits. Take these findings for instance -- new studies show that taking common vitamins does little to promote heart health in women, whereas eating fruits and veggies high in vitamin C, E and Beta Carotene on a daily basis can help your ticker.

There are no quick fixes. Take control of your health today -- it's worth it!

Sometimes it can be rather difficult to live a healthy lifestyle. Between work, school, kids, and -- oh yeah, how about having a life, setting aside time to exercise or even fix a healthier meal usually seems like an impossibility. That's why making these healthier changes in your life shouldn't be based on rash, drastic decisions. The "Crash Diet" is the perfect example. Not only is this approach to weight loss unhealthy, but it can actually lead to long-term weight gain. The same goes for an exercise program. If you're new to resistance training, for example, you would do well to ease your way into a routine. Don't make the mistake that I made when I was 14-years-old and first starting to lift weights; and that is to find some dinosaur-sized bodybuilder's workout in a muscle magazine and use it as a guide for your own workout. Take it from me, your arms and legs will feel like they could fall off your body at any given moment. You'll barely be able to move for days at a time, let alone have any desire whatsoever to ever work out again. My point is that the best approach to health and wellness it to take things slowly...baby steps, if you will.

Following this approach, and seemingly doing so quite effectively, are the participants of the America On the Move Foundation's Steptember celebration. AOMF is a non-profit focused on healthy living through small and manageable changes. The group promotes making two small changes in your lifestyle, both of which will have a positive impact on your overall health over time.

The first is to add 2,000 steps (approx. 1 mile) to to your day. This is probably easier to achieve that it may first seem. Try taking the stairs instead of the elevator. Perhaps walk to your car in the off-site parking lot instead of hopping in the shuttle (besides, you don't really want to ride in the "Loser Cruiser," do you?). Or maybe you could even take a leisurely walk around your neighborhood. Whatever method you choose, just try to be consistent with doing it every day.

The second is to cut a mere 100 calories from your diet, which is the equivalent of a tablespoon of butter. Now, I realize that you probably don't actually woof down a tablespoon of butter a day But, you likely get this many calories from a myriad of other possible sources. These days, just about everything has over 100 calories in it, so just pick one of your regular treats and eliminate it from your diet. Cutting 100 calories may not seem like a lot, but over a year's time, this will result in the loss of a decent amount of weight.

For more information on AOMF's Stempber celebration, visit their site at: www.AmericaOnTheMove.org . Though the celebration has already started, you can hop on in at any time and join in on the fun. Need an even greater incentive that getting healthier and losing weight? Howe about winning an iPod? AOMF will give away a free iPod shuffle, and at the end of the month, participants are eligible to win a $500 gift certificate to Dick's Sporting Goods.

The FDA is currently taking public comment on the possibility of creating a symbol system that would put nutritional information -- loud and clear -- on the front of food packages, instead of the current system of a smaller print food labeling on the side or back of a package. Though some companies currently do some version of this, the FDA system would presumably be more regulated and consistent. The hope is that when people see one of their favorite foods contains too much salt, fat, or sugar that they make a healthier choice.

I think there are arguments for both sides of this issue. On the one hand, most of us are perfectly capable of turning a box around to read the ingredients -- if we choose to do so. But a clearer system would help those who can't read small print, who are illiterate, or who aren't educated in basic nutrition. Would it stop you from grabbing that super-sized bag of potato chips, though? I don't know...I mean, after all, when I buy junk food, I usually already know it's junk. What do you think?

It turns out that there's some truth to the old adage that An Apple a Day Keeps the Doctor Away. According to a study published in a recent issue of American Journal of Clinical Nutrition, women who eat apples regularly have a decreased risk of dying from coronary heart disease and cardiovascular disease.

What if you don't like apples? Try pears -- or even red wine. This same study revealed that consuming either of these will have the same preventative effects as eating apples. The researchers attribute these heart-healthy benefits to compounds known as flavonoids, which help reduce bad (LDL) cholesterol (Note: Flavanoids are not to be confused with the Noid -- who in the 80s was known to ruin the occasional pizza).

Flavonoids are also known for their antioxidant activity, meaning that they protect against free radical damage. For a more comprehensive look at how flavonoids, found in such foods as apples and pears, can better your health, click HERE. As for how they measure up against this guy on the right, however, I think there is still much research to be done.

Even one fatty feast can cause your body to stop protecting itself from cardiovascular disease, a recent study showed, at least temporarily. When study participants were given a high-fat meal -- the equivalent of a double cheeseburger, large fry, and a chocolate shake -- their HDL (or good) cholesterol lost the ability to protect their arteries from inflammation. But when participants ate the same meal, this time prepared with polyunsaturated fat, the ability of HDL to prevent inflammation actually improved.

Researchers say this study points out the importance of avoiding saturated fats as much as possible. In fact, they say that a maximum of 10% of your calories should come from saturated fats, and the AHA takes that one step further and recommends no more than 7%. That means that if you typically eat 2,000 calories a day, you should eat no more than 14 to 20 grams of saturated fat.

Here's more about good fats and bad fats from the AHA.

Bobby Flay I am not. Put me in a kitchen, and I'd still be lost with both a compass and a road map. So, when it comes to cooking, keeping things as easy as possible seems to be the way to go -- especially when I'm trying to prepare a healthy dish. This is pretty much why I feel I have absolutely no right to pass along a recipe to you; with the only exception being this particular meal, which is as healthy and as easily prepared as they come.

I'm not even going to bother with portions. Frankly, I don't even know what the portions are. But, I do know what the ingredients are; and they all combine to make a heart healthy, Omega-3 rich, pretty slamming tasting fish dish. Here's what you'll need: Salmon, Carrots, Scallions, Lemon, Ground Pepper, and Low-Sodium Soy Sauce. And here's how you cook it: Take a sheet of aluminum foil, put all of the aforementioned ingredients in it, shove it in an oven preheated to 400 degrees, and go watch TV for twenty minutes.

Then, take the aluminum foil out of the oven, let it cool for a little while, and then put it on a plate. Or put it in a bowl. Or eat it right from the aluminum foil. Who cares. Just eat it...and enjoy how little effort it took to make this tasty, healthy meal.

Healthy living is such an ordeal, isn't it? Not really, of course, but it can certainly seem that way if you've spent the better part of the last several years being a couch potato. If you'd like to clean up your lifestyle but the idea of changing too much too soon has been scaring you off, take heart. Experts say that it really doesn't take the much to be healthy.

For instance, just adding one serving of fruits and vegetables to every meal will equal three of the recommended 5 to 9 servings. And three 10-minute walks a day are enough to decrease your risk for cardiovascular disease. If you're consistent in adding in small changes to your routine, before you know it your lifestyle will look a lot healthier than it did just a few months ago.

If you're interested in trying out "stealth health," check out these suggestions from WebMD to get started.

I'll be honest here and admit that, because I've never had a blood pressure problem, I once believed it didn't matter how much salt I ate. Older and at least a little wiser, I now realized that as a nation, we all eat far too much sodium than is healthy. Four major health organizations -- the AMA, AHA, ADA, and the U.S. National Institutes of Health -- have teamed up in a national campaign to cut our intake of salt by 50%. Cutting salt can reduce the risk of cardiovascular disease and lower the risk of death.

What can you do to lower your salt intake? You can eat fewer processed foods and become a savvy label reader. You can make more of your foods at home and use spices instead of salts to flavor food. When eating out, ask for unsalted foods and empty your salt shaker at home. You can even consider making your own bread, since bread and cereal products account for a large portion of our daily intake. Shoot for 1,500 to 2,400 mg of salt a day, which seems like a lot but is much lower than the 4,000 to 6,000 mg the average American eats today.

Folic acid is an important nutrient for heart-health, some studies are showing. How do you know if you're getting enough? A diet full of fruits and veggies should mean your getting your daily intake, but if you suspect you might not, talk to your doctor. There are plenty of supplements out there that can help you get the folic acid you need. Or the answer might be as simple as adding cereal to your morning routine -- many of the options that line the cereal aisle can pack 100% of your RDI in Folic Acid.

Other good sources of folate include asparagus, broccoli, bananas, nuts, spaghetti and bread.

If you're worried about your heart, and even if your not, improving your health both today and in the long-run is as simple as taking four small steps. That's it. Only four changes. Want to know what they are? Here they are, courtesy of Fitsugar:

• Eat at least 5 servings of fruit and veggies a day
• Exercise at least 30 minutes a day
• Maintain a healthy weight, and healthy BMI of between (18.5 and 24.9)
• Don't smoke, or quit if you do

Ok, the last two might be a bit of a struggle for some, but if you do the first two, the last two should follow. These really are the most important things you can do for your health. What do you think?

Oh, ho, ho. This is too funny. Thanks, Fox News. According to that worthy network, the owner of the Heart Attack Grill of Phoenix, Arizona, won't be changing his fat-laden menu. Nope. Jon Basso - who likes to call himself "Dr. Jon" - seems to see himself as a sort of last bastion of American manhood, standing strong against the forces of heart healthy eating. To him, heart healthy means pointless political correctness, and he don't like it!

All the main dishes at the Heart Attack Grill are proudly cooked in lard. In addition, other foods contain dangerous trans fats. But Basso says he won't cut them out just to (in his words) "meet societal tastes." When you go out to eat, opines Basso, you should go to have fun and "eat to the fullest. And don't worry about what people are telling you." Pure lard, says Basso, gives meat a "taste worth dying for." That's why Basso's Quadruple Bypass Burgers are staying on the menu. It's about freedom, people.

Basso has just published a book: The Heart Attack Grill Diet. Good Lord.

Click here to read a transcript of Jon "Heart Attack" Basso's interview with Fox host Neil Cavuto.

Let's face it, fiber isn't exactly the most interesting part of your diet. Rarely do we talk about it, and even more rarely do we take it into account when planning our meals. Generally speaking, the only people who tend to pay attention to fiber are the people who are in greater need of a diet rich in it. And, again, those people don't exactly like to talk about that, either. As a result, fiber sort of remains the unspoken and oft misunderstood part of our diet. But, make no mistake, it is an extremely important part. Here's why.

More or less, fiber is the mostly carbohydrate constituent of plants that the human body can't digest. There are two primary types of fiber: soluble and insoluble. The latter passes from one end of the digestive tract to the other virtually unchanged. Cereals, vegetables, grains, and seeds are usually comprised of more insoluble fiber than soluble fiber. As for the former, soluble fiber differs from its counterpart by encouraging the growth of healthy bacteria in the body, ultimately assisting with the digestive process. More commonly found in fruits, oats, barley, beans and peas, soluble fiber dissolves in water and consists of pectin, gums and mucilage (hmm...that word seems somewhat familiar).

There are many health benefits to be gained from eating an adequate amount of fiber in your diet. Some of them include:

Cholesterol Reduction. By trapping bile acids that would otherwise be absorbed and converted into cholesterol, fiber can help reduce cholesterol and triglycerides.

Improved Protein Absorption. Eating foods high in fiber while eating foods high in protein will slow down the breakdown of that protein, thereby allowing for greater absorption.

Better Colon Function. This one you are likely aware of already. I'll leave it at that.

Prevents Body-Fat Storage. Soluble fiber helps the body use carbs for glycogen synthesis and energy production, rather than storing them as fats. Also, just as fiber slows down the body's processing of proteins, fiber can slow down how fast your body metabolizes carbs. For you, this means that your insulin levels will not spike as a result of eating a high-carb food, which is yet another way to help prevent body fat storage.

Consuming olive oil has been linked to lower blood pressure, but virgin olive oil may have another cardiovascular benefit: reduced risk of blood clots. Though former studies have been inconclusive, research out of Spain has linked virgin olive oil, which contains higher levels of phenols, with lower levels of factor VII antigens in the blood. Factor VII antigens promote blood clotting. Spanish researchers believe that previous studies did not use oil that contained enough phenols and so therefore could not make the link.

If you're interested in getting more virgin olive oil into your diet, here are some tips to get you started, and here's a quick tutorial on the different types of olive oils.

My fiance is an avid collector of women's health and fitness magazines, something I'm certainly not going to complain about (even if they are occasionally scattered across the coffee table, usually with a cat or two splayed out on top of them). These magazines are great resources for exercise and nutrition tips, which is why I commonly take a quick flip through them (it has nothing to do with the attractive women featured inside, I swear ;). While thumbing through a recent edition of Fitness Magazine, I happened upon a great piece on 5 simple ways to "Supercharge Your Diet."

Here is what the folks at Fitness suggested:

1 - Try a Fat-Free Greek-style Yogurt: Regular yogurt does have its health benefits (acidophiles, vitamins, calcium, etc.), but it also has a great deal of sugar and calories. Even the low-fat versions are typically quite high in sugar. But, Greek-style yogurt is different; containing about 13 grams of protein and 6 grams or fewer of added sugar per serving.

2 - Whole Grain Crackers Instead of White Bread: White bread is very nasty on blood glucose levels. It will cause them to spike higher than will a slice of chocolate cake!! Whole grain crackers, by contrast, take much longer to digest, which means that their effect on your blood sugars will be far more in range. Plus, the added fiber -- combined with the longer digestion I just mentioned -- will leave you feeling fuller for a longer period of time than will white bread.

3 - Beans and Beans: Brown rice is better for you than white rice, basically for the same reasons listed in #2 about whole grain crackers versus white bread. But, brown beans are an even better option. If you're a beans and rice fan, maybe try a little beans and beans instead. One cup of kidney beans has 16 grams of fiber and 13 grams of protein. For variety, try making a dish with kidney, black, and cannellini beans.

4 - Eat the Whole Egg: The egg-white omelet has become quite popular, largely because the white was touted as being the healthy part of the egg. While it is true that most of the egg's protein is found in the white, all of its nutrients are found in the yolk. The only word of caution is that the verdict is still out on whether or not egg yolks can contribute to a raise in cholesterol (although I've seen recent evidence to suggest that it doesn't).

5 - The Healthier PB&J Sandwich: Ditch the low-fat peanut butter and replace it with a healthy, regular version. Peanut butter is loaded with good fats (monosaturated), which are great for protecting your heart. Plus eating good fats with bread (as you would with a peanut butter sandwich) will slow down the absorption of the carbs found in the bread, therefore making them less likely to effect blood sugars and potentially be stored as fat. Just be sure to find a healthy version of peanut butter (i.e. not one loaded in sugar). As for the jelly, opt for the low-sugar or no-sugar kind. Most of these will be flavored with Splenda or some other sugar substitute. So, if you're the type that likes to avoid eating these chemically produced sweeteners, instead choose a jelly that is made from 100% fruit and does not contain any sugars beyond those found naturally in the fruits themselves.