Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.  Not only that, twelve percent of the population has been diagnosed with heart disease and more than 600,000 people will die this year alone from this largely preventable disease.

The primary cause of heart disease is poor eating habits.  Diets that are rich in saturated fats and have little to no nutritional value will only carry you so far.  Eventually, your arteries clog up and your heart cannot pump blood freely throughout your body.

The key to preventing and even reversing heart disease is consuming a diet that contains unsaturated fats, like omega-3 fatty acids from fish, for example.  Also, your diet should contain soluble fiber which can be found in fruits and vegetables.  In addition, this will also help decrease LDL cholesterol.

A great way to get your daily supply of essential antioxidants and omega-3s is to make a salad by mixing in some white albacore tuna chunks with slivered almonds, bell pepper and diced orange segments over a bed of green leaf lettuce. Salmon, mackerel and sardines are other excellent sources that are abundant in omega-3 fatty acids and selenium.

A good source of high fiber can be found in kidney beans. You can get a day’s worth of calcium, potassium and fiber with a small bowl of turkey chili.  Simply brown some lean ground turkey in sunflower oil, add a can of Mexican-style diced tomatoes, a can of drained kidney beans, heat and serve. This dish is low in fat and low in cholesterol.

Have a bowl of oatmeal for breakfast and you will be starting your day off right.  Add a handful of blueberries and you will give your body an antioxidant boost and an energy kick to help get you out the door. Avoid the instant flavored oatmeal varieties as it has too much sugar and other additives.

By following these simple recommendations, you can keep your heart healthy and strong and prevent heart disease.