Eating a balanced, healthy diet is essential to maintaining a healthy heart and preventing heart disease.

According to the American Heart Association, heart disease is the leading cause of death in the United States, responsible for one in four deaths annually. Many of the risk factors associated with heart disease, such as high cholesterol, high blood pressure, and obesity, can be managed through dietary changes. Here’s what you should keep in mind when planning your meals:.

1. Choose Whole Foods Instead of Processed Foods

Processed foods are often high in saturated and trans fats, sugar, and salt, all of which can increase your risk of heart disease. Instead, opt for whole, unprocessed foods as often as possible.

These include fruits, vegetables, whole grains, lean proteins, and healthy fats such as nuts and seeds.

2. Limit Saturated and Trans Fats

Foods high in saturated and trans fats can increase cholesterol levels and contribute to heart disease.

Saturated fats are found in animal products such as meat, dairy, and butter, while trans fats are often found in fried foods, processed snacks, and baked goods. Instead, choose lean meats and low-fat dairy products, and limit your intake of processed snacks and fried foods.

3. Choose Healthy Fats

Not all fats are created equal. Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish like salmon and tuna, can actually help lower your cholesterol levels and protect your heart.

These foods contain omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health.

4. Watch Your Sodium Intake

Consuming too much salt can lead to high blood pressure, a major risk factor for heart disease. The American Heart Association recommends limiting your sodium intake to no more than 2,300 milligrams per day, or even less if you have high blood pressure.

Be sure to read food labels and choose low-sodium options when possible, and avoid adding salt to your meals.

5. Eat More Fruits and Vegetables

Fruits and vegetables are packed with nutrients and fiber that can help lower your risk of heart disease. Aim to eat at least five servings of fruits and vegetables per day, and choose a variety of colors for maximum nutritional benefits.

6. Cut Back on Added Sugars

Consuming too much sugar can raise your risk of heart disease by increasing inflammation, contributing to obesity, and raising triglyceride levels.

Choose foods with natural sugars instead, such as fruits and honey, and limit your intake of processed foods high in added sugars.

7. Choose Whole Grains

Whole grains, such as brown rice, quinoa, and whole-wheat bread and pasta, are a great source of fiber and nutrients that can help lower cholesterol levels and reduce your risk of heart disease.

Choose these healthy options over refined grains such as white rice and white bread.

8. Limit Alcohol Consumption

Drinking too much alcohol can raise blood pressure and contribute to heart disease. The American Heart Association recommends limiting alcohol intake to one drink per day for women and two drinks per day for men.

9. Cook with Heart-Healthy Oils

When cooking, choose heart-healthy oils such as olive, canola, and avocado oil. These oils contain monounsaturated and polyunsaturated fats that can help improve cholesterol levels and protect your heart.

10. Plan Your Meals

Planning your meals can help you make healthier choices and avoid processed and unhealthy foods. Try meal prepping for the week, or plan out your meals a few days in advance.

This can help you stay on track and ensure that you’re getting all the nutrients you need for a healthy heart.

By following these tips and making healthy food choices, you can significantly reduce your risk of heart disease and improve your overall health and wellbeing.

So, the next time you’re deciding what to eat, remember to choose foods that will benefit your heart and your health.