Heart-healthy diet modifications Manage surplus body fat Study in the Journal of the American College of Cardiology has connected excess stomach fat to elevated blood pressure and unhealthy blood lipid levels. If you have excess weight around your waist, it might be time to make lifestyle changes. Consuming fewer calories and monitoring your portion sizes more closely can have a significant impact. Incorporate fiber into your diet. As per the Mayo Clinic, a diet abundant in soluble fiber can aid in reducing your level of low-density lipoprotein, or "bad cholesterol." Sources of soluble fiber encompass beans, oats, barley, apples, pears, and avocados. Carve out time for breakfast. The initial meal of the day is a crucial one. Consuming a healthy breakfast every day can assist you in sustaining a balanced diet and weight. To create a meal that's good for the heart, choose: whole grains, like oatmeal, whole-grain cereals, or whole-wheat toast lean protein options, like turkey bacon or a small portion of nuts or peanut butter fruits and veggies Consume fish Consuming a diet high in omega-3 fatty acids can also help prevent heart disease. Numerous fish, like salmon, tuna, sardines, and herring, are abundant in omega-3 fatty acids. Attempt to consume fish at least twice a week, as recommended by the AHATrusted Source. If you're worried about mercury or other pollutants in fish, you may be pleased to hear that its cardiovascular benefits typically surpass the potential dangers for the majority of individuals. Consume nuts such as almonds, walnuts, pecans, and other tree nuts to receive a strong dose of heart-healthy fats, protein, and fiber. Incorporating them into your diet can assist in reducing your risk of cardiovascular disease. Remember to keep the portion size small, suggests the AHATrusted Source. While nuts are packed with nutritious components, they are also rich in calories. Reduce your sodium consumption if the entire United States If the population decreased its average salt intake to half a teaspoon a day, it would greatly reduce the number of people who develop coronary heart disease each year, according to researchers in the New England Journal of Medicine. The writers propose that sodium is one of the primary factors contributing to increasing healthcare expenses in the United States. Packaged and kitchen-made foods tend to be particularly high in sodium. So reconsider before indulging in your preferred quick-service meal. Consider using a sodium alternative, such as Dash, if you have high blood pressure or heart failure. Decrease your saturated fat consumption Limiting your saturated fat consumption to no more than 7 percent of your daily calories can lower your risk of heart disease, as recommended by the USDA. If you typically don't peruse nutrition labels, think about beginning now. Assess what you’re consuming and steer clear of foods that are high in saturated fat. Alternatively, you can replace your unhealthy consumption of fats with nutritious fats, such as avocados, olive oil, and eggs. Consume tea No sorcery is required to steep a cup of green or black tea. According to the AHATrusted Source, consuming one to three cups of tea daily may reduce your likelihood of developing heart issues. For example, it’s associated with reduced rates of angina and heart attacks. Consume dark chocolate. Dark chocolate not only has a delightful taste, it also contains heart-healthy flavonoids. These substances aid in decreasing inflammation and reducing your chance of heart disease, according to researchers in the journal Nutrients. Consumed moderately, dark chocolate - not excessively sweetened milk chocolate - can actually be beneficial for your health. The next time you crave something sweet, treat yourself to a couple of squares of dark chocolate. No guilt necessary. Incorporating physical activity into your daily schedule. Keep your body active throughout the day. Regardless of your weight, prolonged periods of sitting could reduce your lifespan, caution scientists in the Archives of Internal Medicine and the American Heart Association. Sedentary and office-bound lifestyles appear to have a detrimental impact on blood lipids and blood glucose levels. If you work at a desk, remember to take frequent breaks to walk around. Take a leisurely walk during your lunch break, and savor frequent physical activity during your free time.