Good Fats

• Use olive oil and canola oil to get the benefits of monounsaturated fats; seeds and nuts provide the other type of good fat called polyunsaturated fat. However, always consume any time of fat in moderation because they are highly caloric.
  
  

Lean Meat, Poultry and Fish

• Sirloin, chuck, loin and round are the leanest cuts of beef. Choose beef labeled Choice or Select rather than Prime; ground beef should be labeled Extra Lean. Always remove all fat and skin from poultry before cooking it.
  
  

Legumes

• Another good source of protein, besides meat, are legumes. This includes beans, lentils and peas, which (unlike meat) contain no cholesterol.
  
  

Vegetables and Fruit

• You can't eat too many vegetables when eating a heart-healthy diet. Choose fresh or frozen vegetables and fruits. Low-sodium canned vegetables are also a good option. If you must buy canned fruit, make sure it is packed in juice or water.
  
  

Whole Grains

• Stay away from refined white flour. Choose whole wheat pasta and eat brown rice instead of white rice. When it comes to breakfast cereal, go for high-fiber options like bran flakes and shredded wheat.
  
  

Dairy

• Consume fat-free and low-fat dairy products when possible. Minimize how much whole-fat dairy food you consume, like whole milk, butter and whole-fat yogurt and cheese.