Top Five Dietary Changes That Reduce Heart Disease

Every year, heart disease causes one out of four deaths, reports the Centers for Disease Control and Prevention. Reduce your risk when you make five dietary changes.

  1. Eat More Fruits

    Fruits rich in vitamin C and fiber protect you from heart disease. So, eat more citrus fruits, which are loaded with vitamin-C, and fruits with fiber-rich skin, including apples, pears and peaches. Easily add more fruit to your daily menu when you:

    *Serve fruit salad as a side dish during every meal,
    *Display fruit on the counter where you'll see it every day and
    *Pack fruit in your lunch box.

  2. Stock up on Veggies

    Green, leafy vegetables, such as spinach, kale and broccoli, protect you from heart disease. They're easy to add to your daily diet when you serve salad for dinner and toss green veggies into soups, eggs and rice.

  3. Pump up the Whole Grain

    When you consume 25 grams of whole grains each day, your risk for developing heart disease decreases by 15 percent. Pump up your whole grain intake with oatmeal, brown rice and rye.

  4. Reduce Fat Intake

    Saturated fats are one of the leading causes of heart disease. Easily reduce the amount of fat you consume when you:

    *Switch to skim milk
    *Use olive oil instead of cream-based sauces and dressings and
    *Try butter alternatives.

  5. Eat Less Meat

    Meat, especially red meat, is often high in saturated fat, which causes high cholesterol and clogged arteries. For optimum heart health, go vegetarian because it may reverse existing cardiovascular disease. If you have to eat red meat, limit it to three ounces a day.

Reducing heart disease is possible when you eat a heart-healthy diet. Start by making these five dietary changes. Then, talk with your health insurance agent about additional ways you can reduce your heart disease risk and live a healthy lifestyle.

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