Choose turkey or chicken breast at the deli counter.
Lean slices of meat on whole-wheat bread topped with mustard and baby spinach leaves make a healthy, low-cholesterol lunch—that is, if you select lunch meats that are low in saturated fat. Skip the salamis and bolognas. Good second choices are lean ham and roast beef—just stick to two slices or 11⁄2 ounces of meat in your sandwich.
Get your fill of fish from cans or pouches.
Salmon is nature’s heart medicine, but you don’t have to cook up a fillet to get more of it into your diet. Canned salmon is a smart choice not only for convenience but for health; that’s because most canned salmon in the United States is wild-caught fish versus farmed fish (and therefore may contain fewer contaminants). An added bonus to eating salmon: Researchers recently found that people who had the highest levels of omega-3 fatty acids in their blood were 53 percent less likely to report feeling mildly or moderately depressed.
Buy seafood to stash in the freezer.
Vacuum-packed sole, cod, or salmon fillets, which are flash-frozen, are the next best thing to fresh fish. Keep some in the freezer and you’ll always have ingredients for a healthy dinner on hand. You can thaw the fish in the fridge overnight or defrost it under cool running water. Cleaned frozen shrimp is another great buy. Pair it with frozen mixed veggies and you have a stir-fry dinner ready to go.