5 Dieting Tips to Protect Against Heart Disease

Heart disease has become a serious problem in the United States. Research published by the Centers for Disease Control and Prevention (CDC) shows that it kills more Americans than any other disease or medical condition. While the exact number fluctuates, roughly 610,000 people in the United States die from heart disease each year. And while there's no foolproof method to prevent it, there are ways to lower your risk of heart disease, beginning with your diet.

#1) Cut Out Trans Fat

Trans fat is the absolute worst type of dietary fat. Typically found in pastries, microwaveable popcorn, muffins and other heavily processed sweets, trans fat contributes to high cholesterol levels. It actually raises bad cholesterol levels in the bad while also lowering good cholesterol levels. The culmination of these effects means a higher risk of heart disease.

#2) Choose Whole Grains

Focus your diet around whole grains rather than refined grains. Refined grains have had their nutrients stripped away during processing, so they don't offer the same nutritional value as whole grains. By including more whole grains in your diet and less refined grains, you'll promote a healthier heart that's better protected against heart disease. The United States Department of Agriculture (USDA) currently recommends about 6 ounces of whole grains per day.

#3) Limit Intake of Saturated Fat

You should avoid all sources of trans fat, but it's important to limit your intake of saturated fat. Saturated fat isn't as bad as trans fat. However, consuming too much can take a toll on your health by increasing your risk of heart disease. Current dietary guidelines recommend consuming no more than 6% of your total daily calories from saturated fat. For a 2,000-calorie-per-day diet, that's about 11 to 13 grams.

#4) Consume More Unsaturated Fats

Did you know that certain types of fat can actually improve your health and protect against heart disease? Known as unsaturated fats, they work in the opposite way as trans fat. While trans fat lowers levels of good cholesterol and raises levels of bad cholesterol, unsaturated fats do the opposite: They lower levels of bad cholesterol and raise levels of good cholesterol.

#5) Eat More Fruits and Veggies

Of course, you should include plenty of fruits and vegetables in your diet. The CDC says that only 10% of the U.S. adult population consumes the recommended amount of fruits and vegetables in their diet. As a result, they are more likely to suffer from diseases like obesity, diabetes and heart disease.