10 Simple dietary changes to prevent heart disease

Dec 2, 2023

By: Ayush Mehrotra and Shagun Chaudhary

Embrace a Plant-Centric Diet

Shifting toward a plant-based diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds can significantly benefit heart health. These foods are packed with nutrients, fiber, antioxidants, and phytochemicals that support cardiovascular well-being.

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Limit Saturated and Trans Fats

Reducing saturated and trans fats found in processed foods, fried items, and fatty meats can lower LDL cholesterol levels. Instead, opt for healthier fats like those in avocados, nuts, seeds, and olive oil.

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Choose Lean Protein Sources

Incorporating lean protein sources like fish, poultry without skin, tofu, and legumes helps maintain a healthy heart. These alternatives are lower in saturated fat compared to red meats.

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Reduce Sodium Intake

High sodium intake can elevate blood pressure, increasing the risk of heart disease. Limiting processed foods, canned goods, and adding less salt while cooking can help control sodium consumption.

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Increase Omega-3 Fatty Acids

Consuming foods rich in omega-3 fatty acids such as fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts supports heart health by reducing inflammation and decreasing the risk of heart disease.

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Opt for Whole Grains

Whole grains like oats, quinoa, brown rice, and whole wheat provide fiber and nutrients beneficial for heart health. They can help reduce cholesterol and lower the risk of heart disease.

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Mindful Portion Control

Watching portion sizes can prevent overeating, aiding in weight management. Maintaining a healthy weight is crucial in reducing the risk of heart disease and related conditions.

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Prioritize Fruits and Vegetables

Aim to fill half your plate with colorful fruits and vegetables. They are low in calories and high in vitamins, minerals, and antioxidants that promote heart health.

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Limit Added Sugars and Refined Carbohydrates

Reducing intake of added sugars and refined carbs found in sodas, candies, and processed snacks can help manage weight and decrease the risk of heart disease.

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Stay Hydrated with Water

Replacing sugary beverages with water helps maintain hydration without added calories or sugars, supporting overall heart health.

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