February is American Heart Month, making it the perfect time to focus on one of the most powerful tools for protecting your heart: what you eat. Heart disease remains the leading cause of death in the United States, but the good news is that many heart conditions are preventable through lifestyle changes, especially diet. Whether you’re looking to reduce your risk, manage existing heart issues, or simply adopt healthier habits, these eight evidence-based steps can help you build a heart-healthy eating plan that’s both sustainable and enjoyable.

1. Control Portion Sizes Use smaller plates, eat more fruits and vegetables, and limit high-calorie processed foods. A serving of pasta is about 1/3 to 1/2 cup; meat portions should be 2-3 ounces (deck of cards size).

2. Eat More Vegetables and Fruits These are low in calories, high in fiber, and rich in vitamins and minerals. Keep washed vegetables ready for snacks and fruit visible in your kitchen.

3. Choose Whole Grains Opt for whole-wheat flour, brown rice, oatmeal, and whole-grain bread. Aim for at least half your grains to be whole grains. Avoid white bread, muffins, and pastries.

4. Limit Unhealthy Fats Keep saturated fat under 6% of daily calories and avoid trans fats completely. Trim fat from meat, use olive or canola oil instead of butter, and check labels on processed foods. Choose nuts, avocados, and fish for healthy fats.

5. Choose Low-Fat Protein Select lean meats, skinless poultry, fish (especially salmon and mackerel rich in omega-3s), legumes, and low-fat dairy. Limit fatty meats, organ meats, and full-fat dairy products.

6. Reduce Sodium Aim for no more than 2,300 mg daily (ideally 1,500 mg). Use herbs and spices instead of salt, choose low-sodium canned goods, and avoid processed foods and restaurant meals when possible.

7. Plan Daily Menus Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. Vary your meals to ensure you get all necessary nutrients.

8. Allow Occasional Treats An occasional indulgence won’t derail your progress. Limit added sugar to less than 10% of daily calories (50 grams for a 2,000-calorie diet) and focus on eating healthy most of the time.