Things to reduce your risk of heart disease

Avoid fried fast food and processed foods containing vegetable shortening.
Choose a variety of oils (extra virgin olive oil, canola, peanut) and foods containing natural fats (nuts, seeds, avocado, olives, soy, fish).
Switch to low-fat or non-fat dairy products.
Increase the amount and variety of plant foods consumed – eat more unrefined vegetables, fruits and wholegrain cereals.
Reduce intake of refined sources of carbohydrates with higher glycaemic indices.
Include legumes (like baked beans, soybeans, lentils and tofu) in your diet.
Have a handful of a variety of raw, unsalted nuts on most days of the week, especially walnuts and almonds.
Eat oily fish at least once per week.
If you drink alcohol, have no more than two drinks per day.
Trim all visible fat from meat.
Remove poultry skin and eat only the meat.
Avoid added salt at the table and cooking and salty foods.
Check the sodium content of foods and choose the lowest sodium products.

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