Heart disease is our No. 1 killer. This year it will take the lives of almost a million Americans, says the American Heart Association. This 10-point plan, based on my examination of the latest medical studies, may help lower the toll.

1. Eat more Fiber. Men who ate the most fiber (at least 25 grams daily) had one-third fewer heart attacks than men eating the least fiber (12 grams), according to a new Harvard University study. All types of fiber counted, whether in fruit, vegetables, cereals or grains. Increasing daily fiber by 10g -- the amount in two extra-large apples or 1/3 cup All-Bran -- lowers heart attack risk 20 percent, says researcher Eric Rimm. Reason: Fiber may "push more fat through the system so that it is not absorbed."

2. Drink Tea. Evidence mounts that tea drinkers have less heart disease. A re-analysis of the famous Seven Countries Study of the 1960s -- which first indicted fat in heart disease -- now also credits antioxidants, notably in tea, for the low rates of heart disease in some countries, notably Japan. (Antioxidants defend the body's cells against constant attack by biochemical terrorists called free radicals.) Drinking tea can help neutralize the ability of bad LDL cholesterol to clog arteries. Experts say two or three cups a day of green or black tea, with or without caffeine, hot or iced, should have benefit. Herb tea does not have these benefits.

3. Eat Beans. Legumes are full of soluble fiber and other components that lower cholesterol. Typically, says University of Kentucky researcher James Anderson, 1 cup of cooked beans a day can depress high cholesterol by 10-20 percent. All types of legumes work: navy beans, kidney beans, black beans, pinto beans, lentils, chickpeas, soybeans. The higher the cholesterol, the greater the reduction, Anderson says. Eating 1/2 cup canned baked beans daily lowered cholesterol 12 percent in middle-aged men with high cholesterol counts (over 200).

4. Eat Garlic. Many studies show fresh garlic, powdered garlic and garlic pills can lower cholesterol and may decrease the risk of heart disease. Major analyses show taking daily garlic supplements -- 600-900mg, equal to eating 1/2 to 11/2 garlic cloves -- lowers cholesterol 9-12 percent. The effect kicks in within a month. Garlic also has blood-thinning properties. Cautions: When taking supplements, follow the label instructions. More than three raw cloves a day can cause diarrhea.

5. Take Vitamin E. Women eating the amount of vitamin E in 1 ounce of almonds daily had a 40 percent lower risk of fatal heart disease than women eating half that much E, a new Harvard report finds. More astounding, taking 400 IU of vitamin E for 18 months slashed non-fatal heart attacks in cardiovascular patients by 77 percent, according to research at England's Cambridge University. Vitamin E primarily blocks toxic changes (oxidation) of LDL cholesterol, inhibiting its ability to stick to arteries. Recommended dose: 400 IU daily.

6. Get Vitamin C. Without enough C, blood vessels constrict and shut down blood flow, which can trigger a heart attack or stroke, say Boston University researchers. In a new study, they found 2,000mg of vitamin C daily dramatically restored normal dilation of blood vessels in heart attack patients. Lower doses also may benefit arteries, says researcher Balz Frei. Further, 600mg and 1,000mg of vitamin C daily lessened heart damage and irregular heartbeats in patients, according to other new research.

7. Get B vitamins. You must take in enough folic acid, B6 and B12 to suppress the production of artery-destroying homocysteine, an amino acid in the blood. Much research confirms that low intake of B vitamins, notably folic acid, is a precursor to heart disease in both sexes. Recommended folic acid intake: 400 micrograms a day. Good sources: dried beans, green leafy vegetables, orange juice. To be sure: Take a daily supplement of 400mcg.

8. Eat Fish. Numerous studies find fish eaters have less heart disease. The oils in fish (omega 3) tend to thin the blood, ward off clot formation, boost good HDL cholesterol and help stave off irregular heartbeats that trigger sudden death. Most experts recommend eating fish two or three times a week, especially fatty sardines, salmon and mackerel. One recent Harvard study noted that eating fish every day did not offer more benefit.

9. Eat Flavonoids. Grapes, red wine, onions, apples and tea (black and green) are rich in antioxidants called flavonoids. Recent research credits flavonoids with lowering heart disease risk, chiefly by thinning the blood and preventing cholesterol damage. Flavonoids are a primary reason that red wine appears to lower the risk of heart disease. Restrict intake to one or two glasses a day. Note: Moderate drinking of other alcoholic beverages (no more than two drinks a day) also may cut heart disease risk. Teetotalers should not take up drinking as an antidote to heart disease.