Foods for a Healthier Heart (continued)

Foods to Watch

Keep tabs on your fat intake. Saturated fat is the main food culprit for high cholesterol. The higher your cholesterol, the greater your risk of developing heart disease or having a heart attack. Saturated fats are mostly found in marbled meats like steak, poultry with skin and dairy products like butter, cheese and ice cream.

At the same time, studies show that unsaturated fats, especially monounsaturated fats, defend against heart disease, winning them the nickname "good" fats. Unsaturated fats are found in nuts, olives, avocados and canola and olive oils. A low-fat diet rich in good fats may increase the amount of good cholesterol in your blood while keeping your total cholesterol low.

Staying Trim

Losing excess weight is one of the best ways to reduce your risk of heart disease. Extra weight puts more strain on your heart. It can raise your blood pressure and contribute to high cholesterol, two conditions that can predispose you to heart disease.

A lot of fire fighters say they put on more weight as they put in more time on the job.

Changing your eating habits can help you win the battle of the bulge. For example, the empty calories in certain beverages and snack foods can really add up. Satisfy your snack attacks with low-calorie, nutritious fruit instead of chips and other nibbles and drink iced tea or water in place of soda.

Heart-Healthy Recipes

Try these good-for-your-heart recipes:

-Muesli with Pears and Pecans

-Curried Chicken Wraps

-Broiled Salmon with Tarragon-Citrus Relish

-Grilled Chicken with Oranges and Avocado

-Rainbow Black Bean Salad

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