10 Tips For A Heart-Healthy Diet

Whether you have years of unhealthy eating under your belt, or simply want to fine-tune your diet, here are 10 heart-healthy diet tips.

- Lisa Turner

In spite of all the advances in the fight against heart disease, it is still the leading cause of death for both women and men in the U.S. But studies show that adding certain nutrients to your diet can slash your risk. Protect your ticker with these easy ways to make your diet heart-healthier.

1. SWITCH YOUR SPREAD

Instead of butter or cream cheese, smear bagels and toast with nut butters: they’re rich in monounsaturated fats, which regulate cholesterol levels, lower blood pressure, and protect the heart. While the link between butter, other saturated fats, and heart disease is complicated, most studies show that replacing saturated fats with vegetable oils protects the heart. Definitely skip the margarine, as it’s high in trans fats that dramatically increase the risk of heart disease, even in very small amounts. If you don’t eat nuts, spread bread with healthy fats: try mashed avocado, olive oil mixed with garlic and hummus, or sunflower butter, honey, and cinnamon.

2. MAKE YOUR OWN “SALT”

Lowering sodium intake can reduce cardiovascular risk byas much as 24 percent. Start by steering clear of processed foods like chips, crackers, luncheon meats, and fast foods. Even pasta sauce, salad dressings, canned soups, and condiments can have as much as 1,000 mg of sodium per serving, nearly half the daily recommendation. To add flavor sans sodium, make savory blends of pungent herbs. Try garlic powder, white pepper, ground ginger, and curry; studies show they can reduce inflammation, protect the arteries, and may lower cholesterol.

3. ADD BEANS TO EVERYTHING