Heart disease is the leading cause of death among men and women in the United States, causing one in every four deaths. Because of these staggering statistics, physicians regularly recommend nutrient-rich dietary changes to help patients promote heart health and reduce the risk of heart disease. Use the guide below to help you make heart-healthy changes to your diet.

3 Dietary Changes to Improve Heart Health

1. Prioritize Healthy Fats

While low-fat diets have soared in popularity, it has lead individuals to exclude fats from their diet, including healthy ones. Certain fats, like trans and saturated fats found in dairy, fried food, and partially hydrogenated oils, can raise your LDL or bad cholesterol levels.

However, "good" fats such as salmon, avocado oil, and nuts provide essential nutrients your body needs to improve your overall heart health. Opt for low or reduced-fat food options to keep your fat intake balanced.

2. Increase Your Fiber Intake

High fiber foods like oatmeal, carrots, and whole wheat cereal provides nutrients that can help protect against heart disease while also lowering your LDL levels.

Nutrients found in high fiber foods such as whole grains, beans, leafy greens, and fruits can help move fat through your digestive system faster, decreasing the amount your body absorbs. Studies show that 38 grams of fiber per day can promote heart health in men, while women can benefit from 25 grams per day.

3. Reduce Your Salt Intake

While the human body requires a small amount of sodium to maintain the proper balance of certain nerve and muscle functions, too much sodium can lead to high blood pressure, heart disease, and stroke.

Sodium is found in table salt and is most commonly consumed in processed foods, such as premade entrees, rice packets, deli meats, canned vegetables, and salad dressings. The American Heart Association recommends limiting your sodium intake to 2,300 mg per day, or 1,500 mg for those with high blood pressure. Consider buying your favorite packaged foods in low-sodium or no-salt-added varieties to cut back on your consumption.

The team at Lexington Family Physicians believes that heart health starts with a nutrient-rich diet. These family-oriented physicians are located in Davidson County, NC. They emphasize preventative medicine designed to promote a healthy lifestyle, including cholesterol, weight, and blood pressure management, to reduce the risk of heart disease. Call them at (336) 249-3329 to schedule an appointment, or visit their website to learn more about their skilled practitioners.