Heart disease is the leading cause of death for both men and women in America today. More than 90 million Americans have high cholesterol, a contributor to heart disease.

If you have high cholesterol, you could be at risk for a heart attack and even early death. But you don’t have to be a victim. Dr. Robert Keith, Extension nutritionist, says there is plenty of evidence to prove that those who are very physically fit have a much lower chance of dying prematurely of heart disease.

"Cardiovascular diseases, including heart disease, cause the death of 40-45 percent of Americans every year," Keith says. "There’s a very good block of data in science that shows people who are fit – who exercise quite a bit – have a much lower chance of dying prematurely of heart disease."

To help protect yourself against heart disease, eat a healthy, low-fat diet. Eat lots of fruits and vegetables and the recommended amounts of whole grain and dairy products. Choose lean meats, poultry and fish, and eat only the recommended daily servings.

Avoid foods high in saturated fat, such as the following:

- Anything made with or fried in animal fats (butter, lard or bacon grease)

- Gravy

- Fatty meats (corned beef, regular ground beef, hot dogs, bacon or bologna)

- Cheeses (cream cheese, Swiss or American)

- Pastries (cheese danish)

- Cakes, cookies and pies

Also limit foods high in cholesterol, like egg yolks.

By making simple dietary changes, such as cooking with vegetable oil, choosing skim milk over whole milk, eating an English muffin instead of a cheese danish, and eating a plain baked potato instead of French fries, you can reduce your risk of heart disease.

But exercise is also important. Keith says at least 30 minutes of moderate exercise a day, four or five times a week, can drastically reduce your risk of premature death because of heart disease. Moderate exercise is anything that makes you break a sweat and lose your breath slightly. It includes running, jogging, walking, riding a bicycle, dancing or swimming. Adding a few strength exercises to your workout, such as push-ups, pull ups, abdominal exercises or weight lifting, is even better, he says.

By reducing fat from your diet and exercising regularly, you can make your heart healthy and happy.