The risks for heart disease increase with age and they are greater if a family member developed heart disease at an early age. Fortunately, there are lifestyle changes that one can make to reduce the risks of developing heart disease. You can easily reduce the risk of heart diseases naturally. Following are some easy tips to reduce the risks.

Diet:

Consume five servings per day of brightly-colored fruits and vegetables - it has been shown that eating foods containing beta carotene, lycopene and other carotenoids may lower the risk of heart attack. Eat more whole grains - such as oatmeal, brown rice and some breakfast cereals with bran. Focus on vegetables and fresh vegetable juices, omega-3 fatty acids, cold water fish, whole grains, fiber, legumes, a little bit of wine, and nuts such as almonds and walnuts. Nuts have a good range of healthy fatty acids and, in moderation, are a good addition to one’s diet.

Saturated Fats:

High amounts of saturated fats increase the risk of heart disease by causing a buildup of cholesterol in the arteries and may increase body weight due to a high caloric level. Diets rich in saturated fats and simple sugars are likely to increase cardiovascular risk. Beneficial ingredients that research has consistently shown to reduce the risk include fish, fruits, berries, vegetables, garlic, and onions, wine, and cocoa.

Exercise:

Incorporate 30 to 60 minutes of exercise into your daily routine to reduce your risk of fatal heart disease. The reward is even greater when you pair exercise with other healthy lifestyle changes, such as maintaining a healthy weight.

Chocolate:

Daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation.

The idea being live a healthier, more physiologically-sound lifestyle and drop your risk of not only heart disease but other chronic diseases. So eat to live healthy and always fit.