Heart disease is the leading cause of death in the United States. One of the primary risk factors for heart disease is an unhealthy diet.

If you consume a diet that is high in saturated and trans fats, sodium, sugar, and refined carbohydrates, you are at a higher risk of developing heart disease.

The Dangers of a Poor Diet

A diet that is high in saturated and trans fats can increase unhealthy cholesterol levels, which can lead to the buildup of plaque in your arteries. This buildup can cause your arteries to narrow, making it harder for blood to flow through them.

If a clot forms in an artery that has narrowed because of plaque buildup, it can lead to a heart attack or stroke.

A diet that is high in sodium can cause high blood pressure. High blood pressure puts extra stress on your arteries and heart, which can lead to heart disease, heart attack, and stroke. Sodium is found in processed foods, canned foods, and takeout meals.

Even foods that don’t taste salty can be high in sodium, like bread and cereal.

A diet that is high in sugar and refined carbohydrates can cause inflammation in your body. Inflammation is a response to injury or infection. However, chronic inflammation can damage your arteries and lead to heart disease.

Sugar is hidden in many pre-packaged foods as well as in drinks like soda and sweetened coffee. Refined carbohydrates like white bread and pasta are stripped of their fiber, which can cause spikes in your blood sugar.

The Benefits of a Healthy Diet

A healthy diet, on the other hand, can reduce your risk of heart disease. A diet that is high in fruits, vegetables, whole grains, and lean protein can help keep your heart healthy. These foods are low in saturated and trans fats, sodium, and sugar.

Whole grains and vegetables also contain fiber, which is good for your heart health. Fiber helps to keep your cholesterol levels in check and also helps with weight management.

Tips for a Healthy Diet

Here are some tips for developing a healthier diet:.

Choose lean protein sources, like fish, chicken, and turkey, instead of red meat.
Include more fruits and vegetables in your diet. Aim for 2-3 servings of fruit per day and 3-4 servings of vegetables. Eating a variety of colors can help ensure that you’re getting a range of nutrients.
Choose whole grains instead of refined grains. Look for bread and pasta that are made with whole grain flour.
Limit your intake of processed and pre-packaged foods. Many of these are high in sodium and sugar.
Drink plenty of water. Water is essential for good health and can help you feel full, which can prevent overeating.
Avoid sugary drinks like soda and sweetened coffee. Instead, try unsweetened tea or coffee or flavored water.
Read nutrition labels carefully. Look for foods that are low in sodium, sugar, and saturated and trans fats.

The Bottom Line

Your diet can have a big impact on your heart health. A diet that is high in saturated and trans fats, sodium, sugar, and refined carbohydrates can increase your risk of heart disease.

Switching to a healthier diet that includes more fruits, vegetables, whole grains, and lean protein can help keep your heart healthy.