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Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet. 1. Control your portion size How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs. Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline: * Use a small plate or bowl to help control your portions. * Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables * Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods. It's also important to keep track of the number of servings you eat. Some things to keep in mind: * A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. 2. Eat more vegetables and fruits Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods. 3. Select whole grains Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. 4. Limit unhealthy fats Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke. The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet: There are simple ways to cut back on saturated and trans fats: Trim fat off meat or choose lean meats with less than 10% fat. Use less butter, margarine and shortening when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. 5. Choose low-fat protein sources Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk. 6. Limit or reduce salt (sodium) Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that: Healthy adults have no more than 2,300 milligrams of sodium a day (about a teaspoon of salt) Most adults ideally have no more than 1,500 mg of sodium a day. 7. Plan ahead: Create daily menus Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasise vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. 8. Allow yourself an occasional treat Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.