Heart Healthy Diet to prevent Coronary Heart Disease, Heart Healthy Diet Recommended by American Medical Association

• Begin the day with whole-grain bread or cereal and fruit.
• For lunch and dinner, make whole grains and vegetables the main course. Add a salad or vegetables if your meal is mainly meat. Add leafy salads, pasta salads, chickpeas, beans, and soy products, all of which help reduce LDL cholesterol.
• Eat a fruit plate or low-fat yogurt for dessert. Cut sweets and sugars to a minimum.
• Cook foods in olive oil or canola oil, which are high in monounsaturated fats. These fats decrease LDL and total cholesterol levels.
• Eat 1 or 2 servings of fish or seafood each week.
• Eat nuts that are rich in monounsaturated fats, such as hazelnuts, almonds, pecans, cashews, walnuts, and macadamia nuts. These nuts are healthful but high in fats. They should be eaten in small amounts.
• Cooking foods with garlic, which may have a slight cholesterol-lowering effect.
• Alcohol may be taken in moderation.
• No more than 2 drinks per day for men and 1 drink per day for women is recommended to raise the good cholesterol (HDL).
• However, some people should not use alcohol. People who have liver or kidney problems, certain other medical problems, problems with alcohol abuse, or who are taking certain medications should not use alcohol.
• If you do not use alcohol, most medical professionals would recommend that you do not start just for the benefits to your heart.
• If you have any questions about alcohol's positive and negative effects on your health, ask your health care provider.