Eating a healthy diet means eating foods that are low in fat, cholesterol and salt. Such diets emphasize vegetables, fruits and whole grains. Legumes (beans, lentils, peas, soybean, peanuts) and certain types of fish are an excellent low-fat source of protein.

Foods high in saturated fats should be reduced as they contribute to atherosclerosis and coronary heart disease. Examples include dairy products, animal fats, coconut oil, cottonseed oil, palm oil and chocolate.

There is growing evidence that trans fats may be worse than saturated fats, and should be avoided if possible. Because unlike saturated fats, trans fats raise not only your "bad cholesterol” but lower the "good cholesterol” as well. Examples of food containing saturated fats are deep-fried fast foods, bakery products, packaged snack foods, crackers and margarines. The term “partially hydrogenated” on food packages is a good indication that such foods contain trans fats.

On the other hand, polyunsaturated fats, like omega-3 fatty acids, may decrease your risk of having a heart attack and lower your blood pressure. Some fish are an excellent source of omega-3 fatty acids, but increasing concerns of toxic levels of heavy metals (e.g. mercury) makes fish as a source of omega-3 fatty acids less ideal. A better source, although less concentrated, are omega-3 fatty acids from walnut, flaxseed or canola oil. Omega-3 fatty acids are also available in food supplements.