Coronary heart disease is the leading cause of death worldwide. It occurs when the blood vessels that supply the heart become narrowed or blocked by a buildup of plaque.

While there are several risk factors for this condition, including age, gender, and family history, one of the most significant factors is an unhealthy diet. By making simple dietary changes, you can reduce your risk of developing coronary heart disease and promote a healthy heart.

1. Increase Consumption of Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that are beneficial for heart health. They are also low in calories and high in fiber, helping to maintain a healthy weight and control cholesterol levels.

Aim to fill half your plate with fruits and vegetables at every meal, and choose a variety of colors to ensure you’re getting a wide range of nutrients.

2. Choose Whole Grain Foods

Whole grain foods, such as whole wheat bread, brown rice, and oatmeal, are rich in fiber and nutrients. They can help lower cholesterol levels and reduce the risk of heart disease.

When shopping for grains, opt for products labeled as “whole grain” or “100% whole wheat.” Avoid refined grains, such as white bread and white rice, as they have fewer nutrients and can spike blood sugar levels.

3. Include Healthy Fats in Your Diet

Not all fats are bad for your heart. In fact, certain healthy fats can protect against heart disease. Replace saturated and trans fats with monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fatty fish like salmon.

These fats can help lower LDL cholesterol levels, reduce inflammation, and improve overall heart health.

4. Cut Back on Sodium

Excess sodium consumption can raise blood pressure and strain the heart. To reduce sodium intake, limit the use of salt in cooking and avoid processed foods, which are often high in sodium.

Instead, flavor your meals with herbs and spices, lemon juice, or vinegar. Also, read food labels carefully, as many packaged foods contain hidden sodium.

5. Limit Added Sugars and Sweets

Eating excessive amounts of added sugars can contribute to obesity, diabetes, and heart disease. Limit your intake of sugary drinks, sweets, and desserts. Opt for healthier alternatives like fresh fruits or naturally sweetened snacks.

Be mindful of hidden sugars in processed foods and beverages, such as flavored yogurts, canned fruit, and condiments.

6. Incorporate Lean Proteins

Protein is essential for maintaining a healthy body, but it’s important to choose lean sources to protect your heart. Opt for skinless poultry, fish, legumes, and tofu. Limit red meat consumption and choose lean cuts when you do indulge.

Avoid frying proteins and opt for healthier cooking methods like grilling, baking, or steaming.

7. Add Heart-Healthy Herbs and Spices

Herbs and spices not only add flavor to your meals but also offer potential heart benefits. Garlic, for example, may lower blood pressure and cholesterol levels. Turmeric has anti-inflammatory properties that can reduce the risk of heart disease.

Other heart-healthy herbs and spices include ginger, cinnamon, cayenne pepper, and rosemary.

8. Practice Portion Control

Controlling portion sizes is key to maintaining a healthy weight and preventing heart disease. Overeating can lead to weight gain and contribute to high cholesterol and high blood pressure.

Use smaller plates and bowls to help control portion sizes, and listen to your body’s hunger and fullness cues to avoid overeating.

9. Stay Hydrated with Water

Water is essential for overall health, including heart health. It helps maintain proper hydration, supports digestion, and helps regulate body temperature.

Aim to drink at least eight glasses of water per day, or more if you’re physically active or in hot weather. Avoid sugary drinks that can contribute to weight gain and increase the risk of heart disease.

10. Make Lifestyle Changes

In addition to dietary changes, incorporating healthy lifestyle habits can further reduce the risk of coronary heart disease.

Quitting smoking, engaging in regular physical activity, managing stress, and getting enough sleep are all crucial for heart health. Combined with a healthy diet, these lifestyle changes can significantly improve heart function and reduce the risk of cardiovascular disease.