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 * Eat meat sparingly. Relegate meat to a minor part of your
diet instead of making it the centrepiece of most meals.
* Opt for low-fat dairy products. Avoid dairy foods that
contain whole milk or cream; instead, use low-fat or nonfat
versions.
* Watch the snacks. Choose low-fat snacks (homemade
popcorn, carrots, dried fruits, or fresh fruits) instead of
high-fat ones like potato chips and candy bars.
* Cut down on saturated fat in cooking. Use liquid cooking
oils rather than butter or margarine. Use nonstick pans.
Instead of frying your food, bake, broil, roast, steam, or
stew it.
* Avoid palm and coconut oils. Most vegetable oils are
unsaturated, but these two contain mostly saturated fat.
Choose canola, sunflower, safflower, corn, soybean, olive,
and peanut oils.
* Reduce dietary cholesterol. Strive to eat less than 200 mg
of dietary cholesterol a day. Limit eggs to no more than four
egg yolks per week; two egg whites can replace a whole egg
in most recipes.
* Increase complex carbohydrates and fibre. Emphasise
foods with complex carbohydrates--such as fruits and
vegetables, whole-grain products, and legumes (dried beans
and peas)--that are low in calories and high in fibre.
* Eat fruits and vegetables. To protect your heart, eat plenty
of fruits and vegetables.
Go for nuts. Nuts are associated with a lower risk of heart
disease. Theyre a healthful and filling source of protein, but
go easy on them; they have lots of calories, so too much
could cause weight gain.
* Add fish to your diet. Countries with high fish
consumption have a lower risk of death from all causes, as
well as from cardiovascular disease.
Source: health.harvard.edu