Food for the heart

The American Heart Association is changing the way it makes diet recommendations. No more mystifying percentages. The doctors are simply telling us which foods are good (or not good) for heart health.

* Fish is a lifesaver. For the first time, not one but two 3-oz. servings of fatty fish per week are recommended. Whether fresh or canned, tuna, salmon, and mackerel have high levels of desirable omega-3 fatty acids.

* Avoid transfatty acids found in partly hydrogenated oil. Check labels for partly hydrogenated oil, often found in baked goods, fast foods, and some margarines.

* Eat five fruits and/or vegetables a day. Start with apples, pears, oranges, peas, celery, Brussels sprouts, and squash. Except for cabbage and cauliflower, the more colorful, the better.

* For protein eat beans, fish, skinless poultry, and lean meats. Six ounces a day is usually enough to keep your muscles healthy.

* Get the right fats and oils. Olives, walnuts, avocados, and canola and olive oil can help raise levels of HDL, the "good cholesterol." All fats should be eaten sparingly.

* Limit processed foods, crackers, and store-bought cookies. They are often made with partly hydrogenated oils that have transfatty acids. * Limit fast foods. They are usually high in saturated fats.

* Limit alcohol. Men should have no more than two drinks a day, and women should have no more than one. One drink is 12 oz. of beer, 4 oz. of wine, or 1.5 oz. of liquor.