Top 8 Heart Healthy Foods

Research shows that eating or avoiding certain foods can help you maintain or improve your heart health. For example, foods that are high in fiber can lower your cholesterol, while using less salt when you cook can help lower your blood pressure.

Here are our top eight foods for heart health:

1. Oatmeal. In terms of heart health foods, whole grains like rolled oats top the list. Oats act like a sponge in your digestive system, soaking up cholesterol so it doesn't enter your blood vessels and cause blockages. Rolled oats are also rich in fiber. When adding oatmeal to your diet, be sure to choose plain, old-fashioned or quick-cooking oats. Avoid flavored instant oatmeal, which often has added sugar.
2. Berries. Berries of all kinds contain polyphenols and antioxidants. Polyphenols may cause your blood vessels to relax, which can help keep blood pressure down, according to a paper published in Current Atherosclerosis Reports. Blueberries, strawberries, and blackberries make a delicious, heart healthy addition to your breakfast oatmeal.
3. Tomatoes. These delicious red fruits contain high levels of lycopene. According to the Journal of Nutrition and Metabolism, lycopene has been shown to alleviate metabolic diseases that affect the bone, eye, kidney, liver, lungs, heart, and nervous system. Cooked tomatoes, tomato sauce, and juice contain the most lycopene. Tomatoes also are an excellent source of potassium—a key mineral for heart health.
4. Nuts. All tree nuts are full of powerful antioxidants that keep your heart happy. Since nuts are high in fat, limit yourself to one or two ounces a day. Choose raw, unsalted, low-fat nuts over processed ones that have added salt, as too much salt can raise your blood pressure.
5. Beans, lentils, and peas. All types of legumes—beans, lentils, peas—provide a lot of heart healthy fiber, according to a study from JAMA Internal Medicine. For the best nutritional benefit, use dry beans and cook them yourself. If that's too much work, opt for canned, unsalted beans. Drain and rinse them before eating.
6. Broccoli, cabbage, and kale. These green vegetables supply a wealth of micronutrients that help your cells function at their best. As an added bonus, kale even contains omega-3 fatty acids, which are known to be good for your heart health. Green vegetables also supply fiber and help you feel full.
7. Heart healthy proteins. Eating lean proteins can improve cholesterol levels and provide energy, making them vital for your heart. These include seafood, lean meats and poultry, eggs, beans, peas, nuts, seeds, tofu, and other soy products. 
8. Avocados. This delicious, creamy fruit contains monounsaturated fat, which has a positive effect on cholesterol levels. Avocados also contain potassium and antioxidants. When adding avocado for heart health, consume fresh varieties. Avoid processed, prepackaged guacamole, which may contain preservatives.

Eating a heart healthy diet is a delicious way to stay on top of your heart health. Eat fewer snack items, fast foods, canned soups, and other high-salt, high-fat, processed foods. Read food labels and try to avoid saturated and trans fats. These fats can increase your risk of heart disease by raising cholesterol levels.

Copyrighted material adapted with permission from Ignite Healthwise, LLC. This information does not replace the advice of a doctor.