* Eat your fruit and vegetables.
* It’s good to go nuts — have a handful of nuts as a snack.
* Avoid sugar and high glycemic index foods. Use the carbohydrate/fiber ratio (total carbs divided by total fiber) to pick healthier alternatives. Try to keep the ratio below seven for foods that are processed like bread, pasta, cereals.
* Lose the butter. Use olive oil or canola oil as a replacement.
* Savor some spice. Add herbs and spices to your food instead of salt. Turmeric, saffron and many other spices pack powerful antioxidant punch.
* Go fish. Move away from meat and towards fish.
* Avoid red meat. Substitute fish or plant-based proteins. Red meat is associated with a higher incidence of coronary events because it’s high in saturated fat. Recent studies have linked frequent red meat consumption to high levels of a chemical, called trimethylamine N-oxide (TMAO), associated with heart disease.
* Limit dairy. Use dollops of yogurt as accent, and add cheese to enhance flavor as opposed to being the centerpiece.
* Beans are good for your heart and your gut. They are high in minerals and fiber but without the saturated fat found in most animal proteins.
* Wine. If it is OK with your doctor, you can have a glass or two of wine — preferably red. Try to have several days a week where you are not consuming alcohol.