13 Best Foods to Protect Your Heart

Boost nutrition, flavor and color in meals and snack

To protect your heart as well as keeping an optimal waistline, it's worth opting for a healthy diet.

“You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day,” says Julie Zumpano, RD, LD, a dietitian in the Preventive Cardiology and Nutrition Program at Cleveland Clinic. “There is a great variety of fruits and vegetables that are good for your heart.”

“Try to eat foods that are in their natural form, as they come from the ground,” Ms. Zumpano says, recommending what she calls the “whole-foods diet.”
That diet consist of heart healthy foods such as fish, whole grains, vegetables and fruits, but don’t hesitate to reward yourself occasionally with a piece of dark chocolate, Ms. Zumpano says. She suggests using the list below as a guide to prepare your meals and snacks with a healthy focus. Just a few simple changes could play an important role for your cardiovascular health.

13 foods that are beneficial for your heart

1. Eat fish high in omega-3s, like salmon, mackerel, tuna, herring and trout.
2.  Berries are full of heart healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
3. A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
4. Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to enhance heart health. Take them in ground or milled form to procure the greatest benefits.
5. Dark beans, such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone? 
6. Oatmeal: the comfort food nutrient powerhouse.
7. Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
8. Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
9. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
10. Spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
11. Tender, sweet asparagus is packed with powerful nutrients such as beta-carotene, folate and fiber, and provide only 25 calories per cup or 5 calories per large spear.
12. Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
13. Fresh, crunchy broccoli bouquets dipped in hummus are a great heart-healthy snack with an impressive list of nutrients, including vitamins C and E, potassium,folic acid, calcium and fiber.