Reduce your risk of heart disease with these tips

February 26, 2018

Who isn’t trying to eat healthy these days?

After all, it can help reduce your risk of heart disease, stroke and lots of other things you’d rather avoid. The good news is, eating right doesn’t have to be hard or require you to give up things you love. It’s all about making smart choices to build an overall healthy dietary pattern.

Here are some simple ways you and your family can eat healthier:


Fruits and vegetables
Whole grains
Beans and legumes
Nuts and seeds
Fish (preferably oily fish with lots of omega-3 fatty acids), skinless poultry, and plant-based alternatives
Low-fat and fat-free dairy products
Healthier fats and non-tropical oils


Sweets and added sugars, especially sugary drinks
Sodium and salt
Saturated fat
Fatty or processed meats – if you choose to eat meat, select leaner cuts


Trans fat and partially hydrogenated oils


- Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
- Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
- Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories.
- Eat reasonable portions. Often this is less than you are served, especially when eating out.
- Don’t dismiss entire food groups. Eat a wide variety of foods to get all the nutrients your body needs.
- Cook and eat at home. You’ll have more control over ingredients and preparation methods.
- Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy eating pattern.

Information from the American Heart Association.