Cardiovascular disease is the leading cause of death worldwide. Genetics, lifestyle, and diet all play a role in determining an individual’s risk for developing this serious and often deadly condition.

While there are many lifestyle factors that you can focus on to reduce your risk of cardiovascular disease, one of the most important is nutrition. By eating a heart-healthy diet, you can help keep your cardiovascular system functioning properly and reduce your risk of developing heart disease.

Choose Heart-Healthy Fats

Fats are an essential part of our diet, but not all fats are created equal. Saturated and trans fats have been linked to an increased risk of heart disease, while monounsaturated and polyunsaturated fats have been shown to be heart-healthy.

To reduce your risk of heart disease, aim to replace saturated and trans fats in your diet with healthy fats like olive oil, avocado, nuts, and fatty fish like salmon.

Increase Your Consumption of Fruits and Veggies

Fruits and vegetables are packed with essential vitamins, minerals, and fiber that help keep our bodies healthy.

Studies have shown that increasing your intake of fruits and vegetables can reduce your risk of heart disease, stroke, and other cardiovascular conditions. Aim to include a variety of colorful fruits and vegetables in your diet every day to maximize your health benefits.

Reduce Your Sodium Intake

Excess sodium intake can lead to high blood pressure, which is a major risk factor for heart disease. To reduce your risk, aim to reduce your sodium intake by limiting processed foods like deli meats, canned soups, and frozen dinners.

Instead, cook your meals at home using fresh ingredients and spices to add flavor without the added sodium.

Eat More Whole Grains

Whole grains like brown rice, quinoa, and whole wheat bread are packed with fiber and other essential nutrients that help keep our bodies healthy.

Studies have shown that people who consume more whole grains have a lower risk of heart disease and stroke. Aim to include at least 3 servings of whole grains in your diet every day to help keep your heart healthy.

Choose Lean Protein Sources

Protein is an essential part of our diet, but not all protein sources are healthy for our hearts. Red meat and processed meats like bacon and sausage have been linked to an increased risk of heart disease and other cardiovascular conditions.

Instead, choose lean protein sources like chicken, fish, beans, and legumes to help reduce your risk of heart disease.

Limit Your Consumption of Added Sugars

Excess sugar intake has been linked to an increased risk of heart disease, diabetes, and other health conditions. To reduce your risk of heart disease, aim to limit your consumption of added sugars like those found in soda, candy, and other sweets.

Instead, opt for healthier sweeteners like honey, maple syrup, and fresh fruit to satisfy your sweet tooth.

Avoid Trans Fats

Trans fats are a highly processed and unhealthy type of fat that has been linked to an increased risk of heart disease. To reduce your risk, aim to avoid foods that contain trans fats like margarine, shortening, and fried foods.

Choose Healthy Cooking Methods

The way that you prepare your food can have a big impact on its healthiness. Aim to choose healthy cooking methods like baking, grilling, and steaming instead of frying or sautéing in unhealthy fats.

Using herbs and spices to add flavor instead of salt can also help improve the healthiness of your meals.

Eat Mindfully

In addition to choosing healthy foods, it’s also important to practice mindful eating. This means paying attention to your body’s hunger and fullness signals, eating slowly, and stopping when you feel satisfied.

Mindful eating can help you make better food choices and reduce your risk of overeating, which can lead to weight gain and an increased risk of heart disease.