Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:. Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats.

Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil.

Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.

But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids.

Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce fat and cholesterol intake and increase fiber intake.

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:.

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods.

Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night.

This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet.

But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term.

What's important is that you eat healthy foods most of the time. Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

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Heart-healthy diet: 8 steps to prevent heart disease Ready to start your heart-healthy diet? Here are eight tips to get you started. By Mayo Clinic Staff.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association.

How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention. Accessed Feb. Department of Health and Human Services and U.

Department of Agriculture. Accessed Jan. But don't make the mistake of replacing saturated fat with refined carbohydrates and sugary foods.

Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil. Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.

Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.

Snack on olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping. Dress your own salad. Commercial salad dressings are often high in unhealthy fat or added sugars.

Create your own healthy dressings with olive, flaxseed, or sesame oils. Eating to prevent heart disease and improve cardiovascular health. This diet can help fight heart disease, diabetes, cognitive decline, and more. Tips to help you and your family eat delicious, healthy food on a tight budget.

How focusing on the experience of eating can improve your diet. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.

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What are dietary fats? Healthy Eating Choosing Healthy Fats Think all fat is bad for you? Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph. and Robert Segal, M.

Good fats vs. bad fats Healthy fats: The power of omega-3s Omega-3 supplements Choosing healthy oils Tips for adding more healthy fats to your diet. Dietary fat and cholesterol Dietary fat plays a major role in your cholesterol levels.

The key is to keep LDL levels low and HDL high, which may protect against heart disease and stroke. Conversely, high levels of LDL cholesterol can clog arteries and low HDL can be a marker for increased cardiovascular risk. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information References. Department of Agriculture and U. Department of Health and Human Services.

Dietary Guidelines for Americans, , 9th Edition. Dietary Guidelines Advisory Committee. Scientific Report of the Dietary Guidelines Advisory Committee. Siri-Tarino, P.

Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients. Current Atherosclerosis Reports, 12 6 , — Hu, F. Types of dietary fat and risk of coronary heart disease: A critical review.

Journal of the American College of Nutrition, 20 1 , 5— Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. New England Journal of Medicine, 21 , — Morris, M.

MIND diet slows cognitive decline with aging. McMillan, L. Behavioural effects of a day Mediterranean diet. Results from a pilot study evaluating mood and cognitive performance.

Appetite, 56 1 , — Liao, Y. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9,