February is American Heart Month. Heart disease is the No. 1 cause of death in the United States. Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, age (over 45 for men and over 55 for women), being overweight, smoking or vaping, poor sleep, lack of physical activity and unhealthy eating habits.

However, heart disease can often be prevented with positive lifestyle changes. Today’s article focuses on eating to lower blood pressure.

I like to focus on what you can eat first. A meal plan rich in potassium, calcium, magnesium and fiber can help lower or maintain healthy blood pressure levels.

• Eight or more servings of fruits and vegetables a day. The average person eats only one to two servings a day. One serving is a small piece of whole fruit, one cup of raw leafy green vegetables, 1/2 cup of fresh, frozen or canned fruits or vegetables or 1/2 cup of juice. Limit fruit juice, fruit canned in heavy syrup, canned vegetables and fried vegetables.

• Six to eight servings of whole grains daily. One serving is 1/2 cup of whole grain cereal, brown or wild rice, quinoa, pasta or one slice of whole grain bread. Limit processed grains such as white bread, white rice, white pasta, crackers, toaster pastries, most cold cereals and baked goods.

• Two to three servings of fat-free or low-fat dairy daily. One serving is one cup of milk or yogurt, 1 to 1.5 ounces of hard cheese or 1/4 cup of low-fat cottage cheese. Examples include 1%, 1/2% or fatfree milk; fat-free or low-fat yogurt (Greek yogurt is best); and low-fat cheeses such as mozzarella, ricotta, cottage cheese, Swiss, feta and goat cheese. Limit whole milk, more than 8 ounces of 2% milk, full-fat yogurt, and large portions of feta and blue cheese, as they are high in salt.

• Four to six ounces of lean protein daily. One serving is 1 ounce of cooked lean meat, poultry or fish. (Three ounces is about the size of a deck of cards.) Examples of lean proteins include skinless chicken or turkey, fish (not fried), eggs and lean meats such as venison, grass-fed beef, eye of round roast or steak, round tip roast or steak, top round roast or steak, bottom round roast or steak, top sirloin, top loin and chuck shoulder and arm roasts. Limit fried proteins, fatty cuts of meat, “prime” cuts and processed meats such as bacon, sausage, bologna, salami, deli meats, hot dogs, brats and chicken nuggets.

• Four to five servings a week of nuts, seeds or dried beans/peas. One serving is 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds or 1/2 cup of dried beans or peas (such as black beans, baked beans, pinto beans, lima beans, navy beans, black-eyed peas, split peas or lentils).

It is also important to limit fat, sugar, alcohol and sodium intake.

• Two to three servings of fats and oils daily. One serving is one teaspoon of soft margarine, one teaspoon of canola or olive oil or two tablespoons of salad dressing.

• Five or fewer servings of sweets/sugars a week. One serving is one tablespoon of sugar, honey, jam, jelly or maple syrup; 1/2 cup of ice cream; or one cup of lemonade.

• Limit alcohol intake. No more than one serving a day for women and two servings a day for men.

• Salt. Use herbs and spices to season food instead of salt. Choose fresh or frozen vegetables and unsalted or lightly salted nuts.

You don’t need to make all of these changes at once. Look at where you are lacking and try to improve.