Step 1: Burn up calories
Try to burn as many calories as you consume each day. Watch your diet, and adjust your level of physical activity to match your calorie intake.
第一步：消耗熱量
每天爭(zhēng)取將攝入的熱量全都消耗掉。注意飲食，并調(diào)節(jié)身體運(yùn)動(dòng)來配合你的能量攝入量。

Step 2: Eat foods from all food groups
Eat foods from all the food groups. Include plenty of vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products. Have fish twice a week.
第二步：各類食物都要吃
各類食物都要吃。包括許多蔬菜，水果，天然谷物，脫脂和低脂肪的日常食品。每周吃2次魚。

Tip:Eat nutrient-rich foods. Don’t depend on high-calorie foods and beverages for your daily allotment of calories.
小貼士：吃營(yíng)養(yǎng)豐富的食物。不要依賴高熱量的食物和飲料來進(jìn)行日常熱量的攝入分配。

Step 3: Drink in moderation
Drink in moderation, if at all. Low doses of alcohol can reduce your risk of heart disease, but this benefit does not offset the risks of liver disease, high blood pressure, behavioral problems, and premature death if you over-consume.
第三步：適度飲酒
如果喝酒，要適度飲酒。少量飲酒能降低得心臟病的風(fēng)險(xiǎn)，但這并不能抵消得肝病，高血壓，行為問題和過量飲酒導(dǎo)致的猝死等風(fēng)險(xiǎn)。

Step 4: Avoid tobacco
Avoid tobacco like the plague. Tobacco use claims about five million lives a year worldwide.
第四步：不吸煙
絕不吸煙。全世界每年大概有五百萬人吸煙。

Step 5: Live longer
A healthy diet and lifestyle are your best defense against heart disease, so make healthy choices and live longer.
第五步：活得長(zhǎng)壽
健康的飲食和生活方式是你抵抗心臟病的最好武器，所以要做健康的選擇，從而活得更長(zhǎng)壽。