Coronary heart disease is the single largest killer of Americans, contributing to one of every five deaths and killing nearly two-thirds million people each year, according to the Centers for Disease Control and Prevention.

Coronary heart disease is the single largest killer of Americans, contributing to one of every five deaths and killing nearly two-thirds million people each year, according to the Centers for Disease Control and Prevention. In addition, an estimated one in three American adults have one or more types of cardiovascular disease putting them at a high mortality risk. This risk, however, can be reduced by adopting the following five heart-healthy strategies when making food choices. 

1. Minimize Intake of Saturated & Trans Fat

Saturated and trans fats, found in foods such as whole milk, pastries, chicken skin, hamburger, butter, cream cheese and shortening, are the primary dietary factors contributing to cardiovascular disease. The American Heart Association recommends limiting saturated fat to less than seven percent of your total daily calories and trans fat to less than one percent. To achieve this, look for products containing less than one gram saturated and trans fat per 100 calories or as an alternative, choose monounsaturated fats, such as olives, avocado and canola oil. Polyunsaturated fats, found in nuts and seeds as well as cold-water fish, are also healthier choices. But moderation is essential, as all types of fat are still high in calories. 

2. Boost Intake of Magnesium

Magnesium is a mineral that plays a role in over 300 reactions in the body, including those important in the activity of the heart muscle and the nerves that initiate the heart beat. This may explain why populations with a reported low dietary intake of magnesium have higher incidences of hypertension and have a 150-300 percent higher annual incidence rate for coronary artery disease, congestive heart failure and stroke as compared to populations with higher intakes of magnesium. The current Recommended Daily Allowance (RDA) for magnesium is six milligrams per 2.2 pounds per day, which translates to 420 milligrams for a 154-pound person. This amount exceeds the estimated intake of 300 milligrams per day of most Americans and three times less than what studies show may be needed to help those predisposed to cardiac disease.

3. Opt for Potassium-Rich Foods

Beyond being rich in soluble fiber and phytonutrients — both of which have been shown to reduce cardiovascular risk — fruits and vegetables are chock-full of potassium, a nutrient often overlooked in the heart health puzzle. Potassium can help lower blood pressure, which, in turn, can decrease cardiovascular risk. Be careful about supplementation, however, especially if kidney function is compromised. A better alternative is to load up with five-plus servings of fruits and vegetables, which has been shown to lower risk for stroke by 26 percent. Increasing this amount to 8-10 servings has been shown to lower blood pressure by 10 millimeters of mercury, results similar to what many blood pressure medications yield. Health experts recommend aiming at 4,700 milligrams of potassium per day to reap cardiovascular benefits. 

4. Be Aware of Sodium

The American Medical Association estimates that 150,000 lives could be saved each year if sodium intake from restaurant and processed foods, which accounts for 75-80 percent of our sodium intake, was reduced by 50 percent. Sodium raises blood pressure, a known risk factor for heart disease and stroke, and thus recommendations for daily intake was recently reduced to 1.5 grams for sedentary individuals with additional amounts appropriate to meet hydration needs during exercise for active individuals. While this may sound reasonable, most people gauge their intake of sodium by taste, which is deceiving as two slices of bread often has 50 percent more sodium than a serving of a salted peanuts or potato chips. So instead of using taste as a guideline, look for products containing less than 140 milligrams of sodium per serving, limit meals consumed out and replace the saltshaker with salt-free seasoning blends.

5. Be Serving Savvy

Eating too much of anything, even the healthy stuff, can lead to fat gain and hormonal changes that can trigger insulin resistance and inflammation — both conditions that are proven to elevate risk for heart attacks and stroke. Therefore, an understanding of serving size is of paramount importance when reducing cardiovascular risk. Be aware that what health professionals call a serving may be much smaller than you imagine. For example, the typical bagel or scone served at the bakery delivers 4-6 servings of bread. The typical restaurant serving of meat is 6-9 ounces chicken breast or 7-16 ounces of steak (most of us only need a total of 6-9 ounces in an entire day and can’t absorb much more than three ounces in a sitting). To increase portion awareness, measuring and weighing food can be helpful. The Mayo Clinic also provides a slide show for portion awareness at www.mayoclinic.com/health/portion-control/NU00267.

Want more tips to help optimize your health and improve your fitness performance? Kimberly Mueller, M.S., R.D., founder of Fuel Factor Nutrition, is a registered dietitian and competitive endurance athlete who provides nutrition counseling and customized meal planning to active individuals worldwide. More information on Mueller’s services can be found at www.Fuel-Factor.com, and she can be reached at kim@Fuel-Factor.com.