3. Eat a heart-healthy diet

A healthy diet can help protect the heart, improve blood pressure and cholesterol, and lower the risk of type 2 diabetes. A heart-healthy eating plan includes:

• Vegetables and fruits.
• Beans or other legumes.
• Lean meats and fish.
• Low-fat or fat-free dairy foods.
• Whole grains.
• Healthy fats such as olive oil and avocado.

Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.

Take in less of the following:

• Salt or high-sodium meals.
• Sugar or sweetened beverages.
• Highly refined carbohydrates.
• Alcohol.
• Highly processed food, such as processed meats.
• Saturated fat, which is found in red meat, full-fat dairy products, palm oil and coconut oil.
• Trans fat, which is found in some fried fast food, chips and baked goods.