Food has a major impact on your cardiovascular health.

Consuming foods low in saturated and trans fats, sodium and added sugars, and high in fiber, vitamins, antioxidants and other nutrients can keep your heart healthy and reduce the risk of heart disease and stroke. Here are 10 top food choices that are good for your heart.

1. Fatty Fish

Fatty fish, such as salmon, mackerel, tuna, and sardines, are rich in omega-3 fatty acids that can help reduce inflammation, lower triglycerides, and improve heart health.

Omega-3s can also help lower blood pressure, reduce plaque buildup in arteries, and prevent irregular heartbeats. Aim for two servings of fatty fish per week, either grilled, baked, or poached.

2. Whole Grains

Whole grains, such as oatmeal, brown rice, whole wheat bread, and quinoa, are packed with fiber, vitamins, and minerals that can lower cholesterol and blood pressure, and reduce the risk of heart disease.

Whole grains also contain antioxidants that can protect the heart and blood vessels. Choose whole grains over refined grains like white bread and white rice, which have less fiber and nutrients.

3. Leafy Greens

Leafy greens, such as spinach, kale, and Swiss chard, are low in calories and high in vitamins and minerals that can benefit heart health. Leafy greens contain antioxidants that can reduce inflammation and improve blood vessel function.

They are also high in fiber, which can lower cholesterol and blood pressure. Aim for at least two servings of leafy greens per day, either raw or cooked.

4. Berries

Berries, such as blueberries, strawberries, raspberries, and blackberries, are packed with vitamins, antioxidants, and fiber that can reduce the risk of heart disease.

Berries contain flavonoids that can improve blood vessel function, lower blood pressure, and reduce inflammation. They also have a low glycemic index, which means they won’t spike blood sugar levels like other fruits. Enjoy a cup or two of berries as a snack or on top of oatmeal or yogurt.

5. Nuts

Nuts, such as almonds, walnuts, pistachios, and cashews, are high in unsaturated fats, fiber, and plant protein that can benefit heart health. Nuts can help lower LDL cholesterol, reduce inflammation, and improve blood vessel function.

They also contain antioxidants, such as vitamin E, that can protect the heart and blood vessels. Just be mindful of portion sizes, as nuts are high in calories. Aim for a small handful of nuts per day as a snack or on top of salads or oatmeal.

6. Avocado

Avocado is a unique fruit that is high in heart-healthy monounsaturated and polyunsaturated fats, fiber, and potassium. Avocado can help lower LDL cholesterol and blood pressure, and reduce inflammation.

Avocado can be enjoyed on toast, in salads, or as a guacamole dip.

7. Beans

Beans, such as kidney beans, black beans, chickpeas, and lentils, are high in fiber, protein, and minerals that can benefit heart health. Beans can help lower LDL cholesterol and blood pressure, and improve blood sugar control.

They also contain antioxidants that can reduce inflammation and protect the heart. Enjoy beans in soups, salads, or as a side dish.

8. Garlic

Garlic has been used for centuries for both culinary and medicinal purposes. Garlic contains compounds that can lower blood pressure, reduce cholesterol, and prevent blood clots.

Garlic can be added to soups, stews, or sauces for flavor and health benefits.

9. Dark Chocolate

Dark chocolate, with at least 70% cocoa content, is loaded with flavonoids that can improve blood vessel function, lower blood pressure, and reduce inflammation. Dark chocolate can also help reduce the risk of heart disease.

Just be mindful of portion sizes and choose high-quality chocolate with minimal added sugar.

10. Olive Oil

Olive oil is a staple of the Mediterranean diet, which is known for its heart-healthy benefits. Olive oil is high in monounsaturated fats and antioxidants that can lower LDL cholesterol, reduce inflammation, and protect the heart.

Use olive oil as a primary oil for cooking and in salad dressings.

Conclusion

Adding these top food choices to your diet can help promote a healthy heart and reduce the risk of heart disease and stroke.

Aim for a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats to keep your heart and body healthy.