February is American Heart Month, a time to raise awareness about cardiovascular health and how to keep your heart in top condition. Are you taking steps to protect your heart? You can actively reduce your risk for heart disease by adopting a healthy diet, staying physically active, and managing your cholesterol and blood pressure.

Heart disease is responsible for nearly one-third of all deaths worldwide. Experts and research consistently emphasize exercise as a key factor in maintaining heart health, but diet also plays a major role in lowering the risk of heart disease. A balanced diet, mindful portion sizes, and enjoying the foods you eat are essential to long-term success in heart health.

Let’s take a closer look at four key components of a heart-healthy diet and how you can incorporate them into your daily routine:

1. Fruits and Vegetables

Leafy greens are packed with vitamins, minerals, and antioxidants that support heart health. A review of eight studies found that eating more leafy greens was linked to up to a 16% reduction in heart disease risk.

2. Healthy Proteins:

Lean meats, poultry, fish, low-fat dairy, and eggs are excellent sources of protein. Legumes such as beans, peas, and lentils offer a low-fat, plant-based alternative. Replacing animal protein with plant-based options (like a black bean burger instead of a beef burger) helps reduce fat and cholesterol intake while increasing fiber.

3. Healthy Fats:

Not all fats are bad. Foods with monounsaturated and polyunsaturated fats are important for your brain and heart. Limit foods with trans-fats, which increase the risk for heart disease.

4. Whole Grains:

Whole grains are rich in fiber and essential nutrients that help manage blood pressure and support heart health.

Eating heart-healthy is a lifestyle choice—one that involves making nutritious, balanced food choices. What you eat affects nearly every aspect of heart health, including blood pressure, cholesterol, inflammation, and triglycerides. A well-balanced diet is key to maintaining a healthy heart and lowering the risk of heart disease. With a little planning and some simple substitutions, you can make heart-healthy choices a part of your daily life!