Heart attack is one of the leading causes of death worldwide. A heart attack occurs when blood flow to a part of the heart is blocked, causing damage to the heart muscle.

While there are several factors that can increase the risk of heart attack, including genetics and lifestyle, a healthy diet can help reduce the risk of heart disease. Here are some diet tips that can help keep your heart healthy and safe from heart attack.

1. Choose Healthy Fats

Not all fats are bad for your heart. Monounsaturated and polyunsaturated fats are healthy fats found in vegetable oils, nuts, seeds, and fatty fish. These fats can help lower cholesterol levels, which is important for heart health.

On the other hand, trans fats and saturated fats should be avoided or limited as they can raise cholesterol levels and increase the risk of heart disease.

2. Eat More Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber, all of which can help keep your heart healthy. Aim for a variety of fruits and vegetables in different colors to ensure you get a range of nutrients.

Try to include at least five servings of fruits and vegetables in your diet each day.

3. Choose Whole Grains

Whole grains like brown rice, whole-wheat bread, and oats are packed with fiber, which can help lower cholesterol levels and reduce the risk of heart disease.

Choose whole grains over refined grains like white bread or white rice to keep your heart healthy.

4. Limit Sodium

Consuming too much sodium can increase blood pressure, which is a risk factor for heart disease. Limit your sodium intake by avoiding processed foods, which are often high in sodium, and avoiding adding salt to your food.

5. Watch Your Portion Sizes

Eating too much can lead to weight gain, which is a risk factor for heart disease. Watch your portion sizes by using smaller plates, measuring your food, and being mindful of how much you are eating.

6. Choose Lean Protein

Choosing lean protein sources like skinless chicken, fish, and legumes can help reduce saturated fat intake and keep your heart healthy. Avoid processed meats like bacon, hot dogs, and sausages, as they can increase the risk of heart disease.

7. Reduce Sugar Intake

Consuming too much sugar can increase your risk of heart disease. Limit your sugar intake by avoiding sugary drinks and sweets and opting for healthier options like fruit or plain yogurt.

8. Stay Hydrated

Drinking plenty of water can help keep your heart healthy by preventing dehydration and ensuring that blood flows easily through your blood vessels. Aim for at least 8 glasses of water each day.

9. Limit Alcohol Intake

Consuming too much alcohol can increase blood pressure and raise triglyceride levels, both of which are risk factors for heart disease. Limit your alcohol intake to one drink per day for women and two drinks per day for men.

10. Choose Healthy Cooking Methods

How you prepare your food can impact the health of your heart. Choose healthy cooking methods like baking, broiling, or grilling over frying or deep frying, which can increase the amount of unhealthy fats in your food.