Reduce Saturated Fat

• Consuming too much saturated fat contributes to high blood pressure. The Journal of the American Medical Association has collected substantial evidence to make a case for diets with predominately unsaturated (and unhydrogenated) fats. These healthy fats help protect against coronary heart disease.
  
  

Saturated Fat Sources

• Saturated fat comes from meat, dairy products, eggs and plants such as the coconut and palm.
  
  

Recommended Saturated Fat Intake

• The American Heart Association recommends that fewer than 7 percent of your total calories should come from saturated fat.
  
  

Choose Healthier Fats

• Choose monounsaturated and polyunsaturated fats over saturated fats most of the time. Seeds, nuts, fish and vegetable oils are good sources of these healthier fats.
  
  

The Rest of the Equation

• Exercise regularly, maintain a healthy body weight, avoid smoking and eat a high proportion of whole grains, fruits and vegetables to further protect yourself against coronary heart disease.