Heart disease is the leading cause of death in the United States.  Behaviors that increase the risk factors for heart disease include a poor diet, lack of physical activity, and smoking.  Eating foods that are high in saturated fats, trans fat and cholesterol is linked to heart disease and related conditions, such as atherosclerosis.  Choosing a heart-healthy diet is one of the ways individuals can greatly reduce their risk of heart disease and its complications.

Vegetables, fruits and whole grains are an important part of a heart-healthy diet.  These foods contain high amounts of fiber, vitamins and minerals, which are essential for maintaining good heart health.  Leafy green vegetables, such as spinach, kale and collard greens, as well as cherries, blueberries, strawberries and raspberries, contain antioxidants and fiber which help protect blood vessels and lower cholesterol.  Whole grains, including whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa, also are high in fiber and help to play a role in regulating blood pressure.

Low-fat proteins, including chicken, fish and low-fat dairy products are good choices for a heart-healthy diet.  Salmon, tuna and shellfish contain omega-3 fatty acids, which research has shown can reduce the risk of heart disease and stroke.  The American Heart Association recommends eating two servings of fish per week.

Foods that are high in saturated fats, such as red meat and fatty meats, cheese, butter and whole dairy products, should be avoided.  Saturated fats can raise blood pressure and cholesterol while also contributing to coronary artery disease.  Replacing saturated fats with foods that contain monounsaturated and polyunsaturated fats, such as nuts, seeds and avocados, can help to reduce bad (HDL) cholesterol and promote heart health.

Limiting salt intake is another way to reduce the risk of heart disease.  A diet that is high in sodium can raise blood pressure, which is a contributing factor to heart disease.  Fresh herbs, such as rosemary, thyme, basil, oregano and sage, are flavorful alternatives to salt.

Making simple dietary changes can provide long-term benefits for heart health.  Planning ahead with a weekly menu can help individuals incorporate heart-healthy foods into their diet and also provide variety.  Eating heart-healthy can be easy and enjoyable, and it is important for individuals to discuss dietary changes with their physician to ensure that proper nutrition is maintained.