Coronary heart disease, also known as cardiovascular disease, is a condition in which arteries that supply blood to the heart become narrowed or blocked, which can lead to heart attack or stroke.

One of the major causes of this disease is poor dietary habits. However, eating a healthy and well-balanced diet can significantly reduce the risk of developing coronary heart disease. This article will provide practical tips on how to prevent coronary heart disease through diet.

Reduce Saturated and Trans Fats

Saturated and trans fats are bad for the heart and increase the level of low-density lipoprotein (LDL) or “bad” cholesterol in the body.

Therefore, it is important to limit the intake of foods that contain high levels of saturated and trans fats. These foods include processed meats, cheeses, whole milk, and butter. Instead, opt for healthy fats such as mono- and polyunsaturated fats, which can be found in sources like nuts, olive oil, and avocados.

Increase Fiber Intake

Foods that are high in fiber can help reduce the risk of coronary heart disease. Soluble fiber, in particular, helps decrease the level of LDL cholesterol in the body.

Some of the foods that are rich in fiber include whole grains, fruits and vegetables, beans and legumes, and nuts and seeds.

Eat Plenty of Fruits and Vegetables

Fruits and vegetables are packed with essential nutrients and antioxidants that can help lower the risk of coronary heart disease.

Aim to consume a variety of colorful fruits and vegetables every day to ensure adequate intake of essential vitamins and minerals. Additionally, they are low in fat and calories, making them a great option for maintaining a healthy weight.

Choose Lean Proteins

Protein is essential to maintain overall health, but it is important to choose lean proteins that are low in saturated fats. Some healthy protein sources include skinless chicken, fish, lean cuts of beef, and plant-based proteins like tofu and legumes.

Avoid processed meats like sausages and bacon, which are high in saturated fats and sodium.

Limit Sodium Intake

Excess sodium intake can cause high blood pressure, which is a major risk factor for developing coronary heart disease. To limit sodium intake, avoid processed foods like fast food, chips, canned meats, and soups, which are high in sodium.

Instead, opt for fresh or frozen foods and dress up your meals with herbs and spices instead of salt.

Reduce Sugar Intake

High sugar intake is linked to obesity and heart disease, so it is important to limit the intake of sugary drinks like soda and fruit juices. Instead, choose water or unsweetened beverages.

Additionally, limit the intake of sweets, candies, and desserts, and opt for healthier alternatives like fresh fruit or dark chocolate.

Choose Whole Grains

Whole grains are rich in fiber and nutrients, including vitamins B and E, iron, and magnesium. Some examples of whole grains include brown rice, quinoa, whole wheat bread, and oatmeal.

Choose whole grains over refined grains, which are stripped of essential nutrients during processing.

Stay Hydrated

Water is essential for the proper functioning of the body, including the heart. Dehydration can cause a drop in blood pressure and increase the workload on the heart. Aim to drink at least 8 to 10 glasses of water every day to stay hydrated.

Avoid Alcohol and Smoking

Alcohol and smoking are two major risk factors for developing coronary heart disease. Therefore, it is important to avoid or limit alcohol consumption and quit smoking altogether to reduce the risk of heart disease.

Maintain a Healthy Weight

Being overweight or obese increases the risk of developing coronary heart disease. Therefore, it is important to maintain a healthy weight through regular physical activity and a well-balanced diet.