How to Eat Protect Your Heart

Choose foods rich in omega-3 fatty acids.

Omega-3 fatty acids are essential fatty acids that your body can't make. They are found in fatty fish, such as salmon, tuna, mackerel, and sardines, as well as in walnuts, flaxseeds, and chia seeds. Omega-3 fatty acids help to lower blood pressure, reduce inflammation, and improve cholesterol levels.

Eat plenty of fruits and vegetables.

Fruits and vegetables are packed with vitamins, minerals, and fiber. They help to lower blood pressure, reduce inflammation, and improve cholesterol levels. Aim to eat at least 2 cups of fruits and 2 ½ cups of vegetables each day.

Limit saturated and trans fats.

Saturated and trans fats are unhealthy fats that can increase your risk of heart disease. Saturated fats are found in red meat, poultry with skin, full-fat dairy products, and tropical oils, such as coconut oil and palm oil. Trans fats are found in processed foods, such as baked goods, cookies, crackers, and margarine.

Choose whole grains over refined grains.

Whole grains are a good source of fiber, which helps to lower cholesterol and blood sugar levels. Refined grains, such as white flour, have been stripped of their fiber and are not as healthy. Choose whole wheat bread, brown rice, and whole-wheat pasta instead of white bread, white rice, and refined pasta.

Limit added sugar.

Added sugar is a major source of empty calories. It can contribute to weight gain, which increases your risk of heart disease. Limit added sugar to no more than 6 teaspoons for women and 9 teaspoons for men each day.

Choose healthy protein sources.

Lean protein sources, such as fish, poultry without skin, beans, and tofu, are good for your heart. Limit red meat, especially processed red meat, such as bacon, sausage, and hot dogs.

Reduce sodium intake.

Too much sodium can increase blood pressure. Aim to limit sodium intake to no more than 2,300 milligrams each day.

Drink alcohol in moderation.

Drinking too much alcohol can increase your risk of heart disease. Women should limit alcohol intake to no more than one drink per day, and men should limit alcohol intake to no more than two drinks per day.

Get regular exercise.

Exercise is one of the best things you can do for your heart health. Aim to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.