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.

If you've just established a fitness routine, you might be wondering what you should be eating to fuel your workout. Should you have carbs for quick energy? Protein for endurance? Nothing? Forbes has the following suggestions:

• Start your day out with a light breakfast that low in fat and high in fibre with a bit of protein. Some bran flakes with fruit and fat-free milk is perfect.
• A smoothie is a great energizer for a cardio workout. Just make sure it doesn't have any refined sugars.
• Have a bit of protein mixed with carbs before lifting weights -- like peanut butter, almonds or string cheese
• An energy bar is a good on-the-go snack if you have no other options. Make sure it has less than 200 calories and more than 5 g of fiber
• A perfect pre-workout lunch has 40% high-fiber carbs, 30% lean protein and 30% good fats. A salad with a healthy dressing is perfect
• The night before a marathon, carbo-loading is ok, but make sure you add some good sources of protein in too
• After the workout, your body needs protein to help it repair itself. Cottage cheese or some fish is a good choice
• Also, forget the energy drinks -- it's basically soda with some vitamins. Milk is a good post-workout drink, and you can never go wrong with water.