The following is my seven point program for reducing the risk of heart disease. Note that lowering cholesterol isn’t on it. Pay attention to these seven action items, and you just may find that you don’t need to worry quite so much about cholesterol after all.

1 - Eat an anti-inflammatory diet.

The plant kingdom is just loaded with natural anti-inflammatories (and antioxidants for that matter). Berries, apples, onions, and cherries are outstanding examples, but far from the only ones. Wild salmon contains anti-inflammatory omega-3s as well as astaxanthin, a powerful antioxidant. And put green tea, pomegranate juice, and dark chocolate in heavy rotation on your menu

2 - Reduce grains, starches, sugar, and omega-6s. 

For many people, grains—particularly wheat—can be inflammatory. Sugar contributes to heart disease by creating damaging toxic molecules known as AGEs (advanced glycolated end-products) that contribute to inflammation in the artery walls. And omega-6 fats—while necessary—are pro-inflammatory, and we consume far too much of them. Refined vegetable oils (like soybean and corn oil) are loaded with omega-6s. Switch to olive oil, macademia oil, and coconut oil for cooking, and be sure to balance your intake with fish oil and flaxseed oil.

3 - Supplement with antioxidants, vitamin C, Coenzyme Q10, omega-3s. 

Omega-3s are among the most anti-inflammatory substances on the planet and should be part of everyone’s heart-healthy supplement program. Ditto with antioxidants, like vitamin C. And CoQ10 is fuel for the heart. (It’s also depleted by cholesterol-lowering medications, so if you’re on one of those you simply must supplement with CoQ10 on a daily basis!)

4 - Manage your stress. 

Stress is a powerful contributor to heart disease. The stress hormones create inflammatory events that may explain why 40% of atherosclerotic patients have no other risk factors. They also raise blood pressure, which in turn contributes to vascular injury. Doing damage control on stress levels is a critical part of your anti-heart disease program. Whether in the form of meditation, deep breathing for a few minutes several times a day, or a warm bath with candles, find some time for yourself and relax. Your heart will thank you for it.

5 - Exercise. 

There’s probably no better thing you can do for your heart (and brain)! Even brisk walking for 30-45 minutes, 5-7 days a week can considerably reduce your risk for heart disease.

6 - Drink only in moderation. 

Yes, alcohol has been shown to be somewhat cardioprotective, but, as they say, moderation is key. If “moderation” is something you can really do, then one drink a day for women and two a day for men is fine (with red wine being especially recommended). If it’s not, don’t start.

7 - Don’t smoke. 

This one seems obvious, yet it’s impossible to overstate how important it is. If you want to reduce your risk of dying from heart disease—not to mention cancer—throw out your cigarettes. Just do it.