One of the most significant contributors to heart disease, stroke, and type 2 diabetes is a poor diet. But the good news is that you can prevent these health conditions by making simple changes to your eating habits.

Here’s an ultimate guide to help you get started:.

Foods to Eat More

You should aim to consume a variety of nutrient-dense foods that provide your body with the vitamins and minerals it needs to function optimally. Here are some foods that you should eat more of:.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber. They can lower your risk of heart disease, stroke, and diabetes when consumed regularly. Try to eat at least five servings of fruits and vegetables daily.

Some of the best fruits and vegetables to include in your diet are:.

– Berries
– Dark leafy greens
– Citrus fruits
– Tomatoes
– Bell peppers
– Carrots
– Broccoli
– Sweet potatoes.

Whole Grains

Whole grains are an excellent source of fiber, which can reduce your risk of heart disease, stroke, and type 2 diabetes. They are also rich in vitamins and minerals that are important for overall health. Here are some whole grains to add to your diet:.

– Oats
– Brown rice
– Quinoa
– Whole wheat bread
– Whole wheat pasta
– Barley
– Buckwheat
– Rye.

Healthy Fats

Healthy fats can lower your risk of heart disease by reducing inflammation and improving cholesterol levels. Here are some healthy fats to include in your diet:.

– Avocado
– Nuts and seeds
– Olive oil
– Coconut oil
– Fatty fish (salmon, tuna, mackerel, sardines).

Protein

Protein is essential for building and repairing tissues in the body. However, not all protein is created equal. Here are some sources of protein that are heart-healthy:.

– Beans
– Lentils
– Tofu
– Tempeh
– Quinoa
– Chickpeas
– Fish
– Skinless poultry.

Foods to Eat in Moderation

While the foods listed above are excellent for promoting heart health, there are some foods that you should eat in moderation due to their high calorie, sodium, or sugar content. Here’s what you need to be mindful of:.

Sodium

Too much sodium can raise your blood pressure and increase your risk of heart disease and stroke. Try to limit your intake to less than 2,300 mg per day. Here are some high-sodium foods to be mindful of:.

– Processed meats (bacon, sausage, deli meats)
– Canned soups and vegetables
– Frozen meals
– Ready-to-eat (RTE) cereals
– Sauces and condiments (soy sauce, ketchup, salad dressings).

Added Sugars

Consuming too much added sugar can increase your risk of diabetes, obesity, and heart disease. Here are some sources of added sugars to be mindful of:.

– Soda and other sugary drinks
– Candy
– Cookies and baked goods
– Sweetened yogurt and flavored oatmeal
– Syrups and honey.

Saturated and Trans Fats

Saturated and trans fats can raise your cholesterol levels and increase your risk of heart disease. Here are some sources of these types of fats to be mindful of:.

– Fatty cuts of beef and pork
– Full-fat dairy products
– Fried foods
– Packaged foods (crackers, chips)
– Baked goods (pasteries, donuts).

Lifestyle Changes to Make for Optimal Heart Health

On top of eating a healthy diet, there are other lifestyle changes you can make for optimal heart health. Here are some tips:.

Exercise Regularly

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Walking, cycling, swimming, and dancing are good options.

Exercise can lower your blood pressure, improve blood sugar control, and reduce your risk of heart disease, stroke, and type 2 diabetes.

Quit Smoking

Smoking can damage your blood vessels and increase your risk of heart disease, stroke, and diabetes. If you smoke, quitting is the best thing you can do for your health.

Manage Your Stress

Chronic stress can raise your blood pressure and increase your risk of heart disease. Try relaxation techniques such as yoga, meditation, or deep breathing to manage your stress levels.

Conclusion

A healthy diet is the foundation of optimal heart health and can significantly reduce your risk of heart disease, stroke, and diabetes.

Eat more fruits and vegetables, whole grains, healthy fats, and lean protein, while limiting your intake of sodium, added sugars, and saturated and trans fats. Along with a healthy diet, exercise regularly, quit smoking, and manage your stress for optimal heart health and overall wellbeing.