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Step 1
Watch your calorie intake. For most adults, about 2,000 to 2,500 calories per day is sufficient. Of course, the actual amount varies according to your age, height and activity level. However, no matter what your actual total caloric intake is, make sure no more than 30 percent comes from fat.
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Step 2
Keep your cholesterol in check. Your aim is to reduce your low-density lipoprotein (LDL) cholesterol and increase your high-density lipoprotein (HDL) cholesterol through diet to prevent heart attacks. The ideal blood cholesterol level is 180 ml/dl (mg per deciliter) or lower. So, have your cholesterol checked on a regular basis to make sure your diet plan is working for you.
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Step 3
Understand that a diet geared to avoid heart attacks by reducing blood cholesterol includes plenty of natural fiber, whole grains and fresh fruits and vegetables.
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Step 4
Step up your consumption of EFAs (essential fatty acids) from foods such as oily fish, seeds and nuts. If it seems difficult for you to obtain EFAs, such as Omega-3 and Omega-6, you may opt to take a daily supplement instead.
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Step 5
Avoid or reduce your consumption of stimulants, such as caffeine, alcohol and sweetened carbonated sodas.
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Step 6
Choose lean sources of protein, such as skinless chicken and soy-based products. Very lean cuts of beef on occasion are permissible, but avoid fatty meats such as sausage or cold cuts unless they are made to be reduced fat or fat-free.
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Step 7
Limit trans fat in your diet by avoiding foods that contain partially hydrogenated vegetable oils, such as some peanut butters and margarines. Instead, use products labeled as containing monounsaturated fat, such as olive oil.
