Add salt and season with herbs and spices.
Eating too much salt can lead to high blood pressure, which is a risk factor for heart disease. According to the US Centers for Disease Control and Prevention, people with diabetes are twice as likely to die from heart disease as people without diabetes.
One way to maintain flavor while cutting back on salt is to switch to alternative condiments like homemade sofrito—a popular sauce in Latin cuisine that's flavored with garlic, cilantro, bell peppers, and tomatoes. Chicken broth can also enhance the flavor of soups, sauces, and rice dishes.
Choose lean meat
Consuming too many foods high in saturated fat and cholesterol can also increase your risk of heart disease. An easy way to limit your intake is to choose lean protein sources. According to the United States Department of Agriculture (USDA), plant-based protein sources such as tofu, tempeh, and beans are cholesterol-free, low in calories, and low in saturated fat.
If you like meat, simply choosing chicken over beef is also a heart-healthy choice. Removing the skin from the chicken can reduce the saturated fat content.
Choose starches that are high in fiber
Instead of regular pasta, try whole-wheat pasta. According to the Mayo Clinic, the fiber in brown rice can help you stay full longer, prevent overeating, and control your weight. Instead of sugary desserts, choose a small portion of low-glycemic fruit.
