Here are tips to help you move more easily toward a heart-healthy diet:

* Decrease the amount of calories you're eating until you're consuming fewer than you burn. Extra weight makes your heart work harder and causes extra stress.

* Increase your consumption of fruits and vegetables to 5 servings per day. Fruits and vegetables are high in vitamins, minerals, and fiber, and are low in calories.

* Consume high-fiber foods like fresh fruits and vegetables, whole grain cereals, and dried beans. They'll make you feel fuller sooner and help lower your cholesterol.

* Eat fish rich in healthy omega-3 fatty acids like salmon, trout, herring, and canned tuna. (Shark, swordfish, king mackerel, and tilefish-also known as golden bass or golden snapper-have the highest mercury levels and should be avoided by women and young children.) Omega-3 fatty acids have been shown to lower triglycerides and increase HDL (so-called “good”) cholesterol.

* Avoid the saturated and trans fats typically found in fried foods, animal products, and many snack foods. These foods contain partially hydrogenated fats that increase your risk of heart disease.

* Limit the sodium in your diet by adding less salt, both when cooking and at the table, and by limiting packaged frozen foods, cured meats, and high-sodium condiments like soy sauce and salad dressings.

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