1. Kale

Packed full of vitamin K, this leafy green superfood contains the nutrients that allow for proper blood clotting, lowering the risk of heart disease and stroke. It also can improve the function of the cells that line your blood vessels.

Kale is now readily available in any produce market or grocery store. Remember to wash it thoroughly before you eat or cook it. You can steam it, stir-fry it, or even eat it raw in salads. This is a leafy green that you don’t want your diet to be without.

2. Oatmeal

One of the healthier breakfast options, oatmeal is the perfect way to start your day. First, it is filling and prevents snack cravings throughout your day, keeping your diet clean and on track for a healthy heart.

Some more direct benefits include helping keep blood sugar levels stable over time and lowering the bad cholesterol, LDL.

3. Blueberries

These berries, high in antioxidants, contain anthocyanins, which help the blood vessels.

And like oatmeal, blueberries contain fiber, which is great for reducing cholesterol (LDL). Try a blueberry and oatmeal combo for extra benefits.

4. Avocados

There is such a thing as healthy fats, and avocados are the mascot for healthy, monounsaturated fats. These fats are known to reduce bad cholesterol (LDL) and also the risk of heart disease.

They are also rich in potassium, which is an essential nutrient for heart health.

5. Salmon

Another source of healthy fats, salmon contains omega-3s. These fats help lower blood pressure and also reduce the risk of heart rhythm disorders.

Salmon has many other health benefits as well: it can help lower triglycerides and lower inflammation. The American Heart Association recommends two servings of fish a week, and salmon is a good choice. It sounds like a lot, but your body will thank you.

6. Walnuts

Still in the “good fats” category, nuts like walnuts are also packed with omega-3s. These healthy nuts can lower your cholesterol and protect against inflammation in the arteries.

Walnuts also contain plant sterols and fiber, which help to replace the bad fats in your diet.

7. Black beans

Black beans are not only full of protein, but they also contain folate, antioxidants and magnesium. All of these nutrients help to lower blood pressure.

The fiber in the beans also helps to control cholesterol and blood sugar levels. So when you have the choice between black beans and pinto, go with black beans.

8. Dark chocolate

You’re probably in disbelief. “A treat so sweet can’t be healthy for my heart!” you say. Well, it is. But here’s the catch: we’re not talking about upping your Kit Kat intake. The type of chocolate that has superfood qualities is high-quality dark chocolate that contains 70% or more cacao.

This superfood is rich in flavonoid antioxidants, which can boost heart health and lower your risk of heart disease. Don’t go choco-crazy. Moderation is key.

9. Garlic

Garlic is one of the best anti-inflammatory foods you can include in your diet. It contains allicin, which can reduce blood pressure and bad cholesterol. It can also reduce platelet buildup, which greatly reduces your chances of blood clots or stroke.

A tip: crush the garlic and let it sit before cooking to allow allicin to build up.

10. Green tea

Green tea is widely known as one of the most beneficial teas, containing many antioxidants and having fat-burning properties. The antioxidants it contains prevent cellular damage and reduce inflammation. Green tea can also reduce blood pressure, triglycerides and LDL.

There are many more foods that you can include in your diet to make for a healthier heart and prevent heart issues down the road.

This article is general information, not advice for your situation. Members can call the office with questions about their own care.