3.When you eat out，improvise．Many people eat deep-fried foods five lunches a week, and that’s enough to kill anyone. Some fast food restaurants fry foods in highly saturated oils or beef tallow. The result is that chicken and fish get drenched in more fat than the choicest cuts of beef contain. A typical fast—food chicken-patty sandwich has more fat than half a litre of ice cream,  and just six chicken nuggets can have over 20 grams of fat. Some fried vegetables absorb even more fat than fish and meat do.

    3. 外出就餐时，随机应变。许多人每周午餐进食炸得很透的食物五次，这足以致人于死地。一些快餐馆用高饱和油或牛油炸食物，结果是鸡肉和鱼肉浸染上的脂肪比精选牛肉块所含的脂肪还要多。典型的快餐食物鸡肉饼三明治所含的脂肪比半升的冰淇淋要多，就是六个鸡块也有超过20克的脂肪，一些油炸蔬菜吸收的脂肪甚至比鱼和肉还多。

    With effort, however, you can eat out without consuming more fat than you should. A good salad bar can provide excellent choices. But watch out for the dressings, which often contain two grams of fat per tablespoon. Lime or lemon juice is one low—fat substitute.

    然而，只要你努力，就能做到外出就餐时不进食超过所需的更多的脂肪。一家服务上乘的色拉售卖店能提供很好的选择，但是，注意调料，每一大调匙通常含有2克的脂肪。宜母子或酸橙汁是一种低脂替代品。

    If asked, chefs will usually prepare vegetables without butter, sour cream or cheese sauces and will broil your chicken instead of frying it. On your potato, try cooked chopped broccoli, fresh diced tomatoes or nonfat salad dressing. If no low—fat entrees are offered, improvise.

    如果你对厨师提出要求,他通常就不会再用黄油，酸奶油或干酪调味酱准备蔬菜；做烤鸡，而不是炸鸡。土豆上放上切好煮过的花茎甘蓝，新鲜切成小块的西红柿或无脂的色拉调料。如果没有提供低脂的主菜，随机应变。

    At one restaurant, I found a turkey club sandwich, which I ordered without mayonnaise or bacon. Also on the menu was a Reuben sandwich, suggesting the kitchen stocked sauerkraut which I got as a side dish. Finally, I asked for some plain spaghetti with tomato sauce.

    在餐馆里，我先点了不加蛋黄酱及腊肉的火鸡总会三明治。菜单上，也有鲁宾三明治，注明其中夹的德国酸菜是餐馆自己腌制的，我点了它作为配菜。最后，又点了一份只加番茄酱的意大利细面条。

    4.Take a walk．If you exercise, you can diet less. Exercise stimulates the production of a protein called HDL, which removes fat from your blood and may actually scrub plaque deposits off the walls of your arteries.

    4.行走。如果参加体育锻炼，你就较少需要节食。锻炼能刺激一种叫作HDL(高密度脂蛋白)的蛋白质的生成，，它能清除血液里的脂肪，真正地擦去动脉壁上的结块。

    I like jogging, but the problem is finding time to jog, or to swim or play tennis. So I park on the far end of the car park, climb stairs instead of waiting for a lift and walk to the store to buy my newspaper.

    我喜欢慢跑，问题是要找时间去慢跑或游泳或打网球。因而，我把车停在停车场的最远处；爬楼梯，而不是等着坐电梯；走到店里去买报纸。

    Most of the benefit of exercise—whether running, brisk walking, cycling or aerobics—comes from very little effort. So even the most confirmed couch potato, by taking a brisk half—an—hour walk four or five times a week, can cut his odds of dying of a heart attack in half.

    无论是跑步，快步行走，骑自行车或有氧运动，锻炼带来的许多好处来自于很小的努力。所以，即使是懒惰成性的人一周四次或五次快步行走半小时就能减少一半死于心脏病突发的机会

    5. Know the point spread. Get your cholesterol count checked. Depending on your age, weight and medical history, it should fall below 5.1, with 5.1 to 5.9 a borderline reading. If your total cholesterol is over 5.1, you may have enough HDL to counteract it.

    5。了解正常指标范围。测量你的胆固醇，依据你的年龄，体重和医疗历史，胆固醇应该低于5.1，临界指标是5.1到5.9。如果你的胆固醇总量超过5.1，你也许会有足够的HDL与之对抗。

    Two months after limiting saturated fats in your diet, have your cholesterol checked again. If it hasn’t dropped to a healthy level, set a lower daily limit and check your cholesterol 60 days later. If the number doesn’t look respectable, ask your doctor for help.

    限制饮食里的饱和脂肪两个月以后，再次检查你的胆固醇。如果还未降到健康水准，将每日的限制再降低，60天后再查你的胆固醇。如果数字看起来仍不理想，请求医生的帮助。

    YOU CAN BEGIN to change the odds that you’ll suffer a heart attack or stroke if you take the steps I’ve outlined here. I’m alive to prove it!

    如果你遵照我排列的步骤去做，你能减少患心脏病或中风的机会，我就是一个活的证明。