Cardiovascular disease is a leading cause of death worldwide. The good news is that you can reduce your risk of developing heart disease by adopting healthy eating habits.

Eating a balanced diet rich in whole foods can help to lower blood pressure, cholesterol levels, and decrease inflammation, all of which are key factors in heart health. In this article, we’ll take a closer look at some of the best healthy eating habits to lower your risk of cardiovascular disease.

1. Eat a Rainbow of Fruits and Vegetables

Eating a variety of colorful fruits and vegetables can help you get a wide range of essential vitamins, minerals, and antioxidants that are important for heart health.

Studies have shown that people who consume more fruits and vegetables have a lower risk of heart disease. Aim to fill half of your plate with fruits and vegetables at each meal.

2. Choose Whole Grains

Processed grains like white bread, pasta, and rice have had the nutrient-rich germ and bran removed during processing, making them less nutritious.

In contrast, whole grains like brown rice, quinoa, and whole wheat pasta retain these important nutrients, including fiber, which has been shown to lower the risk of heart disease. Aim for at least three servings of whole grains per day.

3. Include Healthy Fats in Your Diet

Not all fats are created equal, and including the right types of fats in your diet can actually help to lower your risk of heart disease.

Healthy fats, such as those found in olive oil, avocado, nuts, and fatty fish like salmon, contain omega-3 fatty acids, which have been shown to help lower cholesterol levels and reduce inflammation.

4. Limit Saturated and Trans Fats

Saturated and trans fats are two types of unhealthy fats that can increase your risk of heart disease. Saturated fats are found in animal products like meat and butter, as well as some plant-based oils like coconut oil.

Trans fats are often found in processed snack foods and baked goods. Aim to limit your intake of saturated and trans fats and replace them with healthier fats like those found in olive oil and nuts.

5. Reduce Sodium Intake

Consuming too much sodium can lead to high blood pressure, which is a major risk factor for heart disease.

Aim to limit your sodium intake to less than 2,300 milligrams per day (or less than 1,500 milligrams per day if you have high blood pressure or are at risk for heart disease).

6. Cut Back on Added Sugars

Added sugars, such as those found in soda, candy, and baked goods, can increase your risk of heart disease by contributing to inflammation and increasing triglyceride levels in the blood.

Aim to limit your intake of added sugars to less than 10% of your daily calories.

7. Watch Your Portion Sizes

Eating too much of any food, even healthy foods, can lead to weight gain, which is a risk factor for heart disease. Aim to fill half of your plate with fruits and vegetables, one quarter with whole grains, and one quarter with lean protein.

Use smaller plates and bowls to help control portion sizes.

8. Cook at Home

When you cook at home, you have more control over the quality and composition of your meals.

Cooking at home also gives you the opportunity to experiment with new, healthy ingredients, and to avoid added sodium and unhealthy fats that may be present in processed foods.

9. Limit Alcohol Consumption

Drinking too much alcohol can increase your blood pressure and contribute to weight gain, both of which are risk factors for heart disease.

Aim to limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.

10. Be Mindful of Your Eating Habits

In addition to what you eat, how you eat can also impact your heart health.

Being mindful of your eating habits, such as eating slowly, avoiding distractions like TV or your phone, and stopping eating when you feel full, can help you eat more mindfully, and reduce your risk of heart disease.

Conclusion

Adopting healthy eating habits is one of the most effective ways to lower your risk of cardiovascular disease.

By including a variety of whole, nutrient-dense foods in your diet, and limiting your intake of unhealthy fats, sodium, and added sugars, you can help protect your heart health and reduce your risk of heart disease.