Heart disease is one of the most common diseases in the world. Physical activity, smoking cessation and a healthy diet are the best "weapons" in the fight against heart disease. In addition to a diet low in saturated fat and rich in fiber, a heart-healthy diet includes a variety of foods from across the base food group. A healthy diet is not only beneficial for those who are struggling with heart disease, but also for those who want to reduce their risk of developing heart disease in the future.

Here are guidelines for healthy eating:

I．Intake lean meat
Consume no more than 170 grams of cooked lean meat, poultry, fish, or seafood per day. Choose skinless, lean meats and poultry that are cooked without added saturated or trans fats.
1. Eat fish at least twice a week;
2. Choose lean beef, pork and mutton with the least visible fat;
3. Remove all visible fat from meat before cooking;
4. Remove the skin from chickens, ducks, geese, or turkeys;
5. Try to choose white meat parts (breast meat) when eating poultry.
6. Choose chicken or turkey instead of duck and goose, which are higher in fat;
7. Choose steaming or roasting when cooking meat and poultry;
8. Stay away from fried, fried meat or meat in hamburgers;
9. Stay away from organ meats, such as liver and kidney, which are extremely high in cholesterol.
10. Cut back on processed meats like bacon, sausage and hot dogs, which are high in saturated fat and sodium.

II.. Cut down on a full-fat diet
1. Try to reduce the intake of full-fat dairy products and dairy products with 2% fat content;
2. Choose fat-free, 1% low-fat dairy products;
3. Limit the intake of whole milk, butter, cheese and yogurt as much as possible.

III. Reduce trans fat
1. Reduce the consumption of foods containing partially hydrogenated vegetable oils to reduce the trans fat content in the diet;
2. Use liquid vegetable oil and soft margarine instead of solid fat;
3. Limit consumption of cakes, cookies, shortbread, pastries, pies, muffins, bagels and chips made from partially hydrogenated or saturated fat.

IV.Reduce sodium intake
Too much salt in your diet increases your risk of high blood pressure, which increases your risk of heart attack, heart disease, and stroke.
Limit condiments and foods that are high in sodium, such as soy sauce, teriyaki sauce, miso, MSG, canned vegetables, pickles, and olives.
Use herbs and spices or a salt-free seasoning mix in place of salt. Use lemon juice, orange zest, vinegar or cayenne pepper for extra flavor.
Drain the brine and soak in water before eating canned foods like canned tuna and salmon to reduce the sodium content.

V. Increase dietary fiber to lower cholesterol

Dietary fiber can be divided into "soluble" and "insoluble". Regular consumption of soluble fiber, as part of a diet low in saturated fat and cholesterol, has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes, colon and rectal cancer. The American Heart Association recommends that you consume at least 25-30 grams of soluble or insoluble dietary fiber per day.
Here are some tips to help you add more fiber to your diet:
1. Foods rich in soluble fiber include oats, barley, broad beans, peas, rice bran, millet, applesauce and berries;
2. Foods rich in insoluble fiber include whole grain bread, wheat cereal, whole grain pasta, spinach and green beans, fruit skins and potato skins;
3. Cooking vegetables can reduce their fiber content, so eat as much raw vegetables and fresh fruits as possible;
4. Be sure to increase your fiber intake gradually to allow your body time to adapt to the adjustment;
5. Drink at least 6-8 glasses of water (1500-2000 ml) every day.