1. Plan balanced meals. The American Food Guide Pyramid, created by the United States Department of Agriculture, was significantly updated in 2005 to reflect new research into diet and health. The new food pyramid, which can be located at www.mypyramid.gov, is an interactive and personalized tool that helps people create an optimal diet. The food pyramid recognizes six categories of food: grains, vegetables, fruits, milk, meat and beans, oils, and discretionary calories. By entering gender, age and activity level into the pyramid, people can receive nutritional and calorie recommendations best suited for them.

  2. Cut down on fat. Most experts recommend that fats comprise between 20 and 35 percent of overall calorie intake. However, it is crucial to draw a distinction between unhealthy fats and healthy fats. Healthy fats, which are monounsaturated fats such as olive oil and fish oil, have been shown to promote heart health. By contrast, unhealthy fats, such as saturated fat and trans fat, promote heart disease and obesity. 

    Saturated fat, which is found in animal products, is solid at room temperature, as shown by the marbling effect of beef or the firm consistency of butter. Eating saturated fat raises the level of fats (e.g., cholesterol and triglycerides) in your bloodstream, which can dramatically increase your risk for heart disease and stroke. Therefore, no more than 10 percent of your total daily calories should come from saturated fat.

    Trans fat is found in any processed product that contains hydrogenated or “partially hydrogenated” oil. Hydrogenation is a manufacturing process used to render liquid fats such as vegetable oil as solids, which increases their shelf-life. Partially hydrogenated oils are used in everything from potato chips and other snack foods to margarine and shortening to fast food. In the body, trans fat has been shown to be just as dangerous a risk factor for heart disease as saturated fat, without any of the benefits of the essential fatty acids found in naturally occurring polyunsaturated fats. Because of the dangers associated with trans fat, and its lack of any health benefits, there is no recommended safe level for trans fat consumption. In fact, most health experts recommend completely avoiding foods that contain high levels of trans fat.

  3. Get your daily supply of vitamins and minerals. Not all studies are consistent, but a wealth of evidence suggests that antioxidants (vitamins A, C, E and selenium) may have heart-healthy benefits. Three B-vitamins (vitamins B-6, B-12 and folic acid) have also been shown to keep homocysteine levels in check, which might significantly reduce the risk of heart disease. Therefore, it is important to fulfill your Dietary Reference Intakes every day.