Can you guess the top threat to men’s health? It’s cardiovascular disease, a common and often preventable disease. It is something that develops over time—not just a couple of years, but decades. So, the key is starting as soon as possible to create lifestyle patterns that can drastically impact long-term cardiovascular health and wellness.

Cardiovascular disease is a group of illnesses that affect the heart and blood vessels, including heart disease and stroke. While there are some risk factors that you can’t change, like age, race and family history, your risk can be reduced drastically by focusing on diet, exercise, alcohol and tobacco use, and stress.

When it comes to diet, here are five food-related tips men can focus on to take control of their cardiovascular health. (All of this applies to women, too, as heart disease is a top threat to their health as well.)

1. Eat More Plants

Gentlemen, eating plants is cool, seriously! Leaning into a more plant forward way of eating is one of the top food trends for 2024—and for good reason. Plants support cardiovascular health in a variety of ways.

Whole plant foods, including fruits, vegetables, whole grains, nuts, seeds and legumes, are packed with nutrients and heart-healthy, disease-fighting compounds. Plants are also loaded with fiber that helps reduce LDL (or bad cholesterol) and keeps arteries clear from blockages.

Some plants contain healthy fats, also called monounsaturated fats, which are associated with a lower risk of heart disease. You can find these in olives, avocado, nuts and seeds like chia, flax and hemp.

Plants contain a variety of antioxidants and polyphenols, which are naturally occurring chemicals that help protect cells from stress-induced damage. They also have anti-inflammatory benefits that help maintain normal blood pressure.

Plants also offer an array of heart-healthy micronutrients like vitamins A, B, C, E and K, plus trace minerals like zinc, potassium, calcium, iron, magnesium and selenium.

2. Include Lean Protein

A lot of men focus on protein from a fitness perspective, trying to gain or maintain muscle mass. Interestingly, the right kind of protein, in the right amount, also supports cardiovascular health. Protein slows down the absorption of food as you eat it, helping you to feel fuller longer, which can prevent overeating and support a healthy weight.

That being said, the protein source matters. Opt for lower fat options and don’t forget that a lot of plants are great sources of protein. For example:

• Nuts and seeds: 5-9 grams per ounce
• Legumes like beans, lentils and chickpeas: 8 grams per ½ cup
• Tofu: 4 grams per 3 ounces
• Tempeh: 13 grams per ¾ cup
• Whole grains like quinoa, oats, teff and amaranth: 3-5 grams per ½ cup
• Plant-based milks like soy or pea: 6-8 grams per cup

Wondering how much protein to aim for in a day? The number is very dependent on age and activity level. While the recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight, that’s just how much you should eat to prevent protein deficiency—it’s not an “ideal” number.

While it is still being studied, researchers and medical professionals recommend something closer to 1.2 to 1.4 grams of protein per kilogram of body weight for the average healthy person.

So, for an average healthy 200-pound man, that is 109 to 127 grams of protein per day: (200 pounds/2.2) x 1.2 grams of protein = 109 grams.

Related: Personalized Nutrition Is in Demand

3. Limit Sodium

Too much sodium can cause the body to retain fluid, which in turn can increase blood pressure and heart rate. And, elevated blood pressure and heart rate puts a lot of strain on the body and can eventually lead to heart attack, stroke and heart failure.

There are ways to enjoy meals without going overboard on salt. Fun fact: Foods higher in potassium and magnesium can counteract the impacts of sodium, to a certain extent. Some examples include leafy green vegetables, beans, seeds, salmon, avocado and potatoes.

Meanwhile, you can cook with little to no added salt ingredients. This includes canned goods, broths, and stocks. Then, you can control the amount of salt you add to your dish. Start small and add in increments. You know the old saying: You can always add, but you can’t take away.

Max out on herbs and spices to enhance flavors, and focus more on plants. Starting to see a pattern here? Plants are naturally low in sodium.

According to The Centers for Disease Control and Prevention (CDC), more than 40% of the sodium we eat daily comes from 10 main foods, including pizza, deli meats, soups, cheese, potato chips and bread. So, remember to read labels. You want the percent daily value number to be less than 20% per serving, which is about 400 mg.

4. Minimize Alcohol Consumption

Just like an apple a day, we have heard that a glass of wine a day keeps the (heart) doctor away. Unfortunately, the research isn’t so definitive.

Some studies have shown that moderate consumption can raise levels of HDL “good” cholesterol and that it contains some heart healthy antioxidants. But, there is a mounting pile of evidence showing that even moderate levels of alcohol can have a myriad of negative health effects.

“Moderate” is a mere one drink per day for women and one or two for men. And, a drink is probably less than you think: 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

Luckily, there has been a huge movement in the zero-proof, non-alcoholic space—another major 2024 trend. There are plenty of delicious alcohol-free beverages out there now that still allow you to enjoy a gathering or celebrate at an event.

When it comes to any potential health benefits of alcohol? You can find those same benefits by eating—you guessed it—more plants.

5. Give Yourself Some Grace

For the generally healthy man, each of these tips should be guidelines, but not always strict rules.

You can still enjoy a meal out, a holiday dinner or a special event. A drink occasionally won’t hurt most of us. If you made it to the end of the day and realized you didn’t eat a lot of fruits or veggies, there’s always tomorrow.

Food is an integral part of who we are, our culture, our identity. You don’t have to—and shouldn’t—abandon all of it. It’s more a matter of finding a balance. As with everything, moderation is key.

Leigh-Anne Wooten, MS, RDN/LDN, FAND, is the founder and chief nutrition officer of Behind the Label, LLC (www.behindthelabel.biz). She has a master’s degree in nutrition science and is a Fellow of the Academy of Nutrition and Dietetics.