Welcome to the first post in our “7 Steps to a Healthier Heart” series! Over the next seven weeks, we’ll dive into simple, science-backed changes you can make to protect your most vital organ; your heart. Heart disease remains the number one cause of death globally, but the good news is, many of the risk factors are within your control.

Sarah Bush Lincoln Cardiologist B. Lakshmi, MD, explains how to prevent a heart attack, highlights the best noninvasive screenings to assess heart risk and emphasizes the importance of family history in heart disease.

Diet

“Following a healthier diet can have significant impact on your heart,” Dr. Lakshmi recommends two diets. The Mediterranean Diet and the DASH Diet.

Mediterranean Diet

Lots of fruits and vegetables

Fresh, seasonal produce is at the core of every meal, think tomatoes, leafy greens, eggplant, citrus and more.

Healthy fats (especially olive oil)

Extra virgin olive oil is the main source of fat. It’s rich in heart-protective monounsaturated fats and antioxidants.

Whole grains

Whole wheat bread, brown rice, farro, bulgur and oats are all staples, replacing refined grains.

Lean proteins

Fish and seafood are favored over red meat. Beans, lentils and nuts are common sources of protein.

Dairy in moderation

Mostly in the form of cheese and yogurt, often eaten in smaller amounts than in a Western diet.

Herbs and spices instead of salt

Flavor comes from oregano, basil, rosemary, garlic and other aromatic seasonings.

DASH Diet

Fruits and Vegetables:

These should make up a large portion of your daily intake, ideally 4-5 servings of each.

Whole Grains:

Aim for 6-8 servings a day, such as whole wheat bread, brown rice, and oats.

Lean Proteins:

Include 2 or fewer servings of lean meats, poultry, or fish, and plant-based proteins like beans, lentils, and tofu.

Low-Fat Dairy:

Choose 2-3 servings per day of low-fat or fat-free dairy products like milk, yogurt, and cheese.

Nuts, Seeds, and Legumes:

Incorporate 4-5 servings a week of these protein-rich foods.

Limit Sodium:

The diet recommends reducing sodium intake to 1,500-2,300 milligrams per day.

Healthy Fats:

Focus on healthy fats from sources like olive oil, avocados, and nuts, while limiting saturated fats and trans fats.

New to the Mediterranean or DASH diet?

Not sure where to begin? A simple first step is to swap your usual snacks with quick, heart-healthy options that align with these diets. Incorporating wholesome snacks each day can make the transition easier and more delicious.