30-Minute Heart-Healthy Meals

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1. Shake the salt habit. Too much sodium leads to high blood pressure, which can cause heart disease, heart attacks, or strokes, says Mark Moyad, MD, MPH, director of preventive and alternative medicine at the University of Michigan Medical Center. Aim for about 1,500 milligrams of salt (two-thirds teaspoon) daily, and be vigilant about checking the sodium content of packaged goods, such as frozen meals, soups, and snack foods.

2. Eat some fat. "Too little fat in the diet can increase your risk for heart disease because it lowers your good cholesterol about 5 to 10 points," explains Dr. Moyad. About 25 to 35 percent of your calories should come from fat -- that's 50 to 70 grams a day for a woman on an 1,800-calorie diet. Limit your intake of saturated and trans fats and focus on eating more mono and polyunsaturated fats (omega-3s are a form of polyunsaturated fats), like those found in nuts, canola and safflower oils, and fatty fish.

3. Get more fiber. Studies show that it slows the progression of heart disease, yet the average woman eats only about 15 grams a day. Try to consume at least 25 grams daily by adding beans, veggies, fruits, and whole grains to your meals.

4. Get your superfoods. Research indicates you can lower your cholesterol by consuming plant stanols, naturally occurring compounds in fruits and vegetables. To get the 2 to 3 grams recommended by Dr. Moyad, eat plenty of fruits and veggies, and look for packaged foods that are fortified with stanols. You'll find at least 0.4g per serving in Benecol Spread, Minute Maid Heart Wise Orange Juice, and Corazonas Tortilla Chips.

Originally published in FITNESS magazine, November 2007.