Your diet has a huge impact on your overall health, especially regarding your heart. Certain foods can block arteries, increase blood pressure, and lead to weight gain, which can increase your risk of heart disease. To help you take a proactive approach to longevity, consider some of the essentials of a heart-healthy diet. 

4 Diet Tips to Lower the Risk of Heart Disease

1. Prioritize Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins and minerals needed for optimal function. These nutrient-dense foods are a great way to decrease your risk of heart disease while getting plenty of dietary fiber. 

Eating a diet that's high in fruits and vegetables can also help you maintain a healthy weight, improve your energy levels, and help support longevity. Aim for four to five servings of each per day. 

2. Reduce Saturated and Trans Fats

Some fats are important for a heart-healthy diet, but saturated and trans fats should be avoided. Unhealthy fats can increase your levels of bad cholesterol, which can lead to the buildup of plaque within your arteries. 

This is called atherosclerosis and is one of the dominant risk factors for both heart disease and stroke. Try to eliminate consumption of these types of fats and instead, stick to healthier options like monounsaturated and polyunsaturated fats. 

3. Stick to Whole Grains

Carbohydrates are not the enemy, but highly processed food is. To eat plenty of healthy carbs, fill your plate with whole grains. Whole grains, like quinoa, oats, and barley, are a source of fiber and can help your body regulate blood pressure. 

This is a fantastic way to improve heart health and reduce the risk of heart disease. With the increase in awareness of the negative effects of processed foods, more whole grain options are being used in supermarkets and throughout restaurants.

4. Incorporate Lean Proteins

Finally, make sure that you choose lean sources of protein over those with high amounts of unhealthy fat. Chicken breast, lean poultry, and eggs are high-quality sources of protein that can help reduce your risk of heart disease. 

Fish that are rich in omega-3 fatty acids can also reduce the number of triglycerides in your body, which is essential to a healthy circulatory system. Red meat has high levels of saturated fat and should only be eaten in moderation.

To stay proactive about your health, or have a family history of heart disease, work with the professionals at Premier Cardiology Consultants in Dothan, AL. For over 25 years, Nidal Yunis, M.D. has been treating patients in Houston County and the surrounding areas. Their team of premier cardiology consultants uses cutting-edge technology to provide superior heart disease treatments and screenings. To learn more about their extensive list of services and treatments, visit the website or call (334) 699-6396 to schedule an appointment today.