- Step 1: Burn up calories Try to burn as many calories as you consume each day. Watch your diet, and adjust your level of physical activity to match your calorie intake.
- Step 2: Eat foods from all food groups Eat foods from all the food groups. Include plenty of vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products. Have fish twice a week.
- TIP: Eat nutrient-rich foods. Don't depend on high-calorie foods and beverages for your daily allotment of calories.
- Step 3: Drink in moderation Drink in moderation, if at all. Low doses of alcohol can reduce your risk of heart disease, but this benefit does not offset the risks of liver disease, high blood pressure, behavioral problems, and premature death if you over-consume.
- Step 4: Avoid tobacco Avoid tobacco like the plague. Tobacco use claims about five million lives a year worldwide.
- Step 5: Live longer A healthy diet and lifestyle are your best defense against heart disease, so make healthy choices and live longer.
- FACT: Heart disease is the leading cause of death in the United States.
You Will Need
- Calorie counting
- Physical activity
- Healthy diet
- Limited alcohol consumption
- Avoidance of tobacco
- Nutrient-rich foods (optional)