It is a common knowledge that men are more prone to the risks of cardiovascular diseases. It is the number one cause of death among men in the United States. Apart from heart related diseases illnesses men are also more prone to cancer, stroke, diabetes, kidney disease, Alzheimer’s disease, pneumonia, chronic obstructive pulmonary disease and suicide among other things. Some of these are a result of genetics, while some are entirely preventable by making necessary lifestyle changes. However by paying attention to what you eat, regardless of your age, you can lower your risks of becoming a victim of a cardiovascular disease.

The most important thing to consider is the change in the amount of fat you eat on daily basis. Especially saturated and trans fat. More sensible diet, with lower fats will reduce your blood cholesterol and lower the blood pressure; also it will lower the chances of plaque build up in your arteries that can have stroke and heart attack as a consequence. It would be best to avid saturated fats, such as butter and margarine while cooking and using healthier alternatives such as olive or canola oil. There are numerous low fat substitute options to choose from, so choose wisely.

Also include meat, fish and poultry as well as eggs and low fat dairy products in your diet, they are an excellent source of protein; again choose the low fat options. Fish is a good choice instead of meat because it has lower levels of both cholesterol and fat and some type so fishes are rich with omega 3 fatty acids, which are good for the heart as well.

It is essential to include those fruit and veggies into your diet, if you want your heart to stay healthy. They are rich in vitamins; minerals and fiber so do not skip them.

Choose whole grain foods as they are an excellent source of fiber and other nutrients, think whole-wheat bread rather then plain white, whole wheat pasta over plain pasta and high fiber cereals for breakfast rather then the sugary sort.

But all the dietary changes in the world will not help if you do not practice balance and moderation. And that means stop eating when you are full, rather then overeating. Also make sure to check how many servings you eat per day, as this will help you keep track of how much food you have consumed. Smaller quantities of meat, fish and poultry with much bigger quantities of vegetables, fruits and whole grains and you will have a healthier heart in no time.