When it comes to heart-healthy eating, it’s easy to focus on what you shouldn’t be eating.

Foods high in saturated fats, trans fats, and added sugars are often the culprits in heart disease, but what about all the delicious and nutritious foods that can actually benefit your heart?.

Here are some surprising foods that don’t have a reputation for being heart-healthy, but are actually great for your ticker:.

Dark Chocolate

Yes, you read that right. Dark chocolate can be good for your heart – in moderation, of course. Studies have found that eating moderate amounts of dark chocolate (at least 70% cocoa) may lower blood pressure and reduce the risk of heart disease.

This doesn’t mean you should go on a chocolate binge, as chocolate is still high in calories and sugar. But if you’re looking for a sweet treat, opt for a small piece of dark chocolate instead of a candy bar.

Coffee

Coffee lovers, rejoice! Your morning cup of joe may actually be good for your heart.

A study in the American Heart Association journal Circulation found that moderate coffee consumption (up to three cups per day) was associated with a lower risk of heart disease.

Just be mindful of what you add to your coffee. Heavy cream, sugar, and syrups can add a lot of calories and unhealthy fats.

Nuts

Nuts are high in healthy fats, fiber, and protein, making them a great snack option. Several studies have found that eating nuts can lower LDL (bad) cholesterol and reduce the risk of heart disease.

Just be sure to watch your portion sizes. Nuts are high in calories, and it’s easy to overdo it with the snacking. Stick to a small handful (about 1 ounce) per day.

Whole Grains

When it comes to grains, whole is the way to go. Whole grains are high in fiber, which can help lower cholesterol and reduce the risk of heart disease. Some examples of whole grains include brown rice, quinoa, whole wheat pasta, and oatmeal.

Just be sure to read the labels carefully – some products that claim to be “whole grain” are actually refined grains with some added whole grains.

Avocado

Avocados are high in heart-healthy monounsaturated fats, which can help lower cholesterol and reduce the risk of heart disease. They’re also a good source of fiber, potassium, and vitamins C and K.

But again, portion control is key. Avocados are high in calories, so stick to a quarter or half of an avocado per serving.

Beans

Beans are a great source of plant-based protein, fiber, and complex carbohydrates. Several studies have found that eating beans can help lower LDL (bad) cholesterol and reduce the risk of heart disease.

Some examples of heart-healthy beans include black beans, kidney beans, chickpeas, and lentils.

Fatty Fish

Fatty fish like salmon, tuna, and sardines are high in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease. Aim for at least two servings of fatty fish per week.

Just be aware of how you’re cooking your fish – frying it in oil or smothering it in butter can cancel out the heart-healthy benefits.

Spinach

Popeye was onto something – spinach is good for your heart! It’s high in vitamins A and C, as well as potassium and fiber.

Studies have found that eating leafy green vegetables like spinach can help lower blood pressure and reduce the risk of heart disease.

Try adding spinach to your salads, smoothies, omelets, or pasta dishes for a heart-healthy boost.

Tomatoes

Tomatoes are high in lycopene, a powerful antioxidant that can help reduce the risk of heart disease. They’re also a good source of vitamin C and potassium.

Tomatoes are versatile and can be added to salads, sandwiches, omelets, pasta dishes, or eaten as a snack with a sprinkle of salt and pepper.

Watermelon

Watermelon may not be the first fruit that comes to mind when you think of heart-healthy foods, but it’s actually a good source of lycopene and citrulline (an amino acid that can help improve blood flow).

Watermelon is also low in calories and high in water content, making it a great summer snack option. Just be mindful of portion sizes – a whole watermelon is definitely too much for one sitting!.

As you can see, there are plenty of delicious and nutritious foods that can benefit your heart. Incorporating these foods into your diet is a great step towards heart-healthy eating.