Here are some tips on how to have a healthier heart

February is heart month, so I think it’s a good time to talk about the path to a healthier heart.

Heart disease is the leading cause of death in the United States. Someone dies from heart disease every 33 to 40 seconds. The good news is there are steps we can take to reduce the risk.

Identifying your risk factors is the first step for improving health. High blood pressure, diabetes and pre-diabetes, obesity and smoking are risk factors that can be modified. Having regular blood work and discussions with your physician is important for seeing how your lifestyle changes are reducing risk.

When it comes to food and heart disease reduction, recommendations are consistent across all health organizations: Keep saturated fat intake below 10 percent of calories, increase fiber and load up on super nutritious vegetables and fruits.

The new dietary triangle has a chunk of meat at the top. If this is on your plate, keep the portion around four to five ounces to not pass the 10 percent daily limit of saturated fat. If you’re eating food that is packaged read the label and try to choose things lower in saturated fat.

To meet protein requirements you don’t need a steak. Fish and chicken are equivalent to meat when it comes to protein. Non-meat sources of protein such as beans, lentils, peas, tofu, whole grains, nuts and seeds are good additions to everyone’s diet. The non-meat sources of protein have the added benefit of fiber, and phytochemicals.

High fiber foods, particularly foods with soluble fiber can help lower harmful fats, particularly LDL cholesterol. Good choices here would be oats, beans, lentils, brussels sprouts, avocados, apples, pears and ground flaxseed.

Five servings of fruits and vegetables should be the minimal goal for all of us. And honestly, I don’t meet this every day but keeping it in my consciousness brings me closer. Keeping carrots and celery sticks handy, having an apple with peanut butter for snack, and — crazy as it sounds — munching on raw string beans are a few of the ways I up my intake.

Sheah Rarback MS is a dietitian nutritionist in private practice in Miami.