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：消耗热量
每天争取将摄入的热量全都消耗掉。注意饮食，并调节身体运动来配合你的能量摄入量。

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：各类食物都要吃
各类食物都要吃。包括许多蔬菜，水果，天然谷物，脱脂和低脂肪的日常食品。每周吃2次鱼。

Tip:Eat nutrient-rich foods. Don’t depend on high-calorie foods and beverages for your daily allotment of calories.
小贴士：吃营养丰富的食物。不要依赖高热量的食物和饮料来进行日常热量的摄入分配。

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：适度饮酒
如果喝酒，要适度饮酒。少量饮酒能降低得心脏病的风险，但这并不能抵消得肝病，高血压，行为问题和过量饮酒导致的猝死等风险。

Step 4: Avoid tobacco
Avoid tobacco like the plague. Tobacco use claims about five million lives a year worldwide.
第四步：不吸烟
绝不吸烟。全世界每年大概有五百万人吸烟。

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：活得长寿
健康的饮食和生活方式是你抵抗心脏病的最好武器，所以要做健康的选择，从而活得更长寿。