Incorporate these simple tips into your daily life, and you will discover that a healthy heart diet is something that can be done and enjoyed. With a little planning and simple substitutions, you can eat with your heart in mind and help us prevent heart disease.

1. Choose low-fat protein sources: Lean meats, poultry and fish, low-fat dairy products and eggs are the best sources of protein. But pay attention and choose options with less fat, such as skim milk instead of whole milk and skinless chicken breasts instead of fried chicken burgers.

   Fish is another excellent alternative to replace high-fat meats. And certain types of fish are high in omega-3 fatty acids, which can reduce blood fats called 'triglycerides.' The fish with the highest amount of omega-3 fatty acids are those with cold water, such as salmon, mackerel and herring. Other sources are flax seeds, nuts, soybeans and canola oil.

   Legumes (beans, peas and lentils) are also good sources of protein, contain less fat and no cholesterol, so they are good substitutes for meat.

2. Reduce sodium in your meals: Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium intake is an important part of a heart-healthy diet. Healthy adults should not consume more than 2300 milligrams (mg) of sodium per day (approximately one teaspoon of salt) and it should be recommended to consume less than 1500 mg of sodium per day.

3. Plan ahead: Create daily menus using the six strategies indicated above. By choosing foods for each meal and snack, you prefer vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Monitor portion sizes and add variety to your menu options.

4. Give yourself a treat once in a while: You can indulge yourself every now and then. A candy bar or a handful of fries will not derail your heart-healthy diet. But do not let it become an excuse to abandon your healthy eating plan.

SOURCE: mayoclinic.org.