By CARLA MORRICAL-FREDERKING

Special to The Hays Daily News

Making healthy food choices is one of many lifestyle changes that can help reduce your risk for getting heart disease -- the No. 1 killer in the United States.

The nutrition facts found on most foods and health claims allowed on some foods can help you choose wisely. To help ward off heart disease, choose foods with:

* Less fat.

* Less sodium (salt).

* Less cholesterol.

* Fewer calories.

* More fiber.

"Making better food choices for your health doesn't mean you will need to exclude favorite foods," says Barbara Schneeman, Ph.D., director of the Food and Drug Administration's office of nutrition, labeling and dietary supplements. "You can use one of the most valuable tools people have -- the food label -- to make dietary tradeoffs. For example, if you eat a food that is high in saturated fat, you can make other choices during the day that are low in saturated fat to keep your total daily intake in balance by using the part of the food label called Nutrition Facts."

FDA regulations require nutrition information to appear on packaging for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, and drinks. Nutrition labeling for raw produce (fruits and vegetables) and fish is voluntary.

Carla Morrical-Frederking is the Ellis County Research and Extension agent for family and consumer science.