4 Steps to Lose Weight AND?Protect Your Heart1. Consume more fruits and vegetables. You should build up to at least 7 to 9 servings of fruits and vegetables each day.2. Limit consumption of refined sugars and oils. These greatly increase the calorie density of foods and make you want to eat more calories to feel full.3. Consume more whole grains and fewer refined grains. Cooked whole grains are very filling. These include oatmeal, brown rice, barley and corn. Refined grains include products made with white flour, such as bagels, white bread, crackers, pretzels, cakes, cookies and doughnuts.4. Consumer fewer animal products, particularly ones that are high in saturated fat. When it comes to protein, legumes such as black beans, pinto beans, split peas and white beans are always your best choice. Bring these items into your diet slowly so you can get used to the increased fiber without gastric distress. Fish is always a great idea, too, because it contains fats that are beneficial for your heart. Choose coldwater fatty fish such as salmon, tuna, trout, mackerel and herring and prepare them using little fat.Skinniest menu ideas:Breakfast – keep it low in fat and sugar:Oatmeal, skim milk, fresh fruitShredded wheat, skim milk, fresh fruitWhole cream of wheat, skim milk, fresh fruitLow-fat egg white omelet with vegetables, fruitLunch or dinner – keep it low in fat:Minestrone soup, saladSplit pea soup, saladGrilled fish or chicken, saladChili, saladBaked potato, saladPasta, saladStir-fry with brown riceSnacks – keep it low in fat and sugar:Fresh fruitLight yogurtRaw veggiesHummus with whole-grain pitaBaked potato or sweet potatoLeftovers from other mealsSoups