Hardly a day goes by that we don't hear of the high risks of heart disease. And for good reason. According to the American Heart Association, one in three American adults has cardiovascular disease, which accounts for more deaths annually than any other cause.

Fortunately, there's plenty you can do to cut your risks and keep your ticker ticking. By making smart choices in the kitchen—like those that will reduce the buildup in your arteries of the fatty substance known as plaque—you can help lower your risk of heart disease, including heart attack and stroke. (A heart attack occurs when plaque narrows and hardens the arteries, blocking the flow of oxygen-rich blood to the heart.  A stroke occurs when plaque blocks a blood vessel that brings blood to the brain.)

Plaque, high blood pressure, and obesity (which can tax the heart) are built and reinforced by a diet high in calories, cholesterol, salt and saturated fats. You'll want to maintain a healthful weight and choose a diet that contains a variety of foods that are high in complex carbohydrates, fiber, vitamins, and minerals. Good choices include a variety of whole grains, fruits, vegetables, low-fat or non-fat dairy products, fish, legumes, poultry and lean meats.

Go with Whole Grain. Eat six or more servings of grains each day, and make sure at least half of these are whole grains, such as whole wheat, whole oats, whole grain corn, brown rice, wild rice, whole rye, buckwheat, bulgur, millet, quinoa, and whole grain barley.

Stock up on Produce. Include five or more servings of whole fruits and vegetables in your diet each day. Mix it up, and be sure to include plenty of “powerhouse” produce, those that are dark green, orange, and yellow.

Know the Skinny on Fats. There's no need to banish all fats from your diet. In fact, some fat is necessary—even beneficial—for a healthy heart. In the course of a day, shoot for 30 percent or less of your total calories from fat. But not just any fat; you'll need to distinguish between the “good” fats (polyunsaturated and monounsaturated fats) and the “bad” fats (saturated and trans fats).

Less than 7 percent of your total calories each day should be from saturated fat. Saturated fat is found in butter, lard, fatty cuts of meat, whole dairy products, many sweets, coconut oil and palm oil. In addition, eat as little trans fats as possible. Trans fats are found in processed foods like cakes and cookies, pies, crackers, chips, and stick margarine. If you use margarine, choose those labeled "trans fat free." ("Partially hydrogenated" on a label indicates that the food contains some trans fat.)

Omega-3 fatty acids are a type of monounsaturated fat that has been shown to lower the risk of heart disease by lowering blood fats called triglycerides. Omega-3s are found in fish and shellfish, canola oil, soybean oil, walnuts, ground flaxseed and flaxseed oil. The fish with the highest omega-3 counts are those with more oil, like mackerel, anchovies, sardines, herring, salmon, and trout. (Lean fish like cod, haddock, and catfish are not as high in omega-3s.) Shoot for at least two servings of fish (which also has less total fat, saturated fat and cholesterol than meat and poultry) each week.

Easy substitutions can make a big difference: choose unsaturated vegetable oils—like canola, olive, and corn oils—when cooking, for example. Use plain, low-fat yogurt in place of sour cream (atop that baked potato, for example), and use fruit spreads in place of butter on bread.

Focus on Low-Fat Proteins. Consume less than 300 milligrams each day of dietary cholesterol in your diet. (Cut that to 200 milligrams if you already have high cholesterol or take medicine to lower your cholesterol.) Read labels, and keep in mind that all animal products contain cholesterol. This includes meat, poultry, fish, eggs, and dairy products. Especially high in cholesterol are organ meats, like liver, and some shellfish, like shrimp and lobster.

Choose low-fat versions of your protein sources, like skim or low-fat dairy products, fish, skinless poultry, and lean meats in place of proteins that are high in fat and cholesterol. Enrich your diet with legumes (beans, peas and lentils) and soy products (like soy burgers, tofu, and tempeh), which are good protein sources and contain no cholesterol.

Some foods actually work to lower your low-density lipoprotein (LDL or "bad" cholesterol). These include foods with soluble fiber, like oatmeal, kidney beans, apples, pears, psyllium (similar to oats and wheat), barley and prunes. Walnuts and almonds have also been shown to lower blood cholesterol. And olive oil, high in antioxidants, lowers "bad" cholesterol while leaving your "good" (HDL) cholesterol unchanged. Use it as a base for salad dressings and marinades, and as cooking oil.

Shake the Salt Habit. Too much sodium (salt) can contribute to hypertension, or high blood pressure, and this can increase the risk of heart disease and stroke. Limit your daily sodium to 2400 milligrams a day, keeping in mind that most of the salt you eat may come from processed foods rather than your saltshaker. (Make that 1,500 milligrams if you have, or are at risk for, hypertension.) Once you start scanning labels for sodium content, you may find that you have little or no leeway for salting food at the table. Substitute spices for salt when cooking and try a no-salt seasoning in the saltshaker.

Eating food rich in potassium can cut the harmful effects of sodium on blood pressure. Foods rich in potassium (aim for 4,700 milligrams a day) include tomato products, orange and grapefruit juices, raisins, bananas, dates, prunes, white and sweet potatoes, lettuce, and papayas. 

Curb your Sweet Tooth. Eating too many sweet treats adds calories without nutrition. Lots of added sugars can also contribute to Type 2 diabetes, which may increase the risk of heart disease and stroke. Scour labels for added sugars like: corn syrup, corn sweetener, fructose, glucose, sucrose, dextrose, lactose, maltose, honey, molasses, raw sugar, invert sugar, malt syrup, syrup, caramel, and fruit juice concentrates.

When you do want to indulge, consider dark chocolate, a valuable antioxidant that has been shown to help lower blood pressure. For maximum benefits, avoid eating it with milk, which can interfere with the absorption of the antioxidants, and don't overdo it. 

 Hold your Liquor. Too much alcohol can raise your blood pressure and damage your heart. But a small amount—one drink (for women) or two (for men) a day is fine. In fact, some research shows that those who drink moderately are less likely to develop heart disease than those who drink too much or not at all. Red wine, in particular, contains flavonoids that can prevent the buildup of plaque. Flavanoids are also found in red grapes, berries, apples, and broccoli.

 Look it Up. Routine label reading is mandatory for heart-healthy shopping. For foods that don't contain a label, the U.S. Department of Agriculture's (USDA) National Nutrient Database (http://www.nal.usda.gov/fnic/foodcomp/search/index.html) is a valuable tool to learn about the nutritional content of various foods.

 In addition to eating well and maintaining a healthy weight, to keep your heart healthy you'll want to exercise (30 minutes a day most days is ideal), stop smoking if you smoke, and regularly have your cholesterol and blood pressure levels checked.

 Implementing a heart-healthy diet and lifestyle can not only help prevent the risk of heart disease but can also contribute to your overall health and keeping you feeling your best!