12 Heart-Healthy Foods You Can Include In Your Diet

Enhance nutrition, flavor, and color in snacks and meals healthy

Healthy eating habits can benefit your heart and waistline.

"Eating certain foods daily can reduce your chances of developing heart disease," states preventive cardiology dietitian Julia Zumpano RD, LD. There are many fruits and vegetables that can be good for your heart.

Zumpano recommends eating foods in their natural forms, as they came from the ground.

This diet includes heart-healthy food like nuts, fish, whole grains, vegetables, and fruit, Zumpano suggests. However, don't be afraid of treating yourself to a glass of red wine or a piece of dark chocolate every now and again. This list can be used as a guideline to help you create healthy meals and snacks. A few easy changes can make a huge difference in your cardiovascular health.

12 heart-healthy foods

Fish High in Omega-3s such as salmon, tuna and herring.
You can satisfy your hunger with a few healthy nuts like almonds and walnuts.
Berries contain a lot of heart-healthy phytonutrients as well as soluble fiber. Blueberries, blackberries, raspberries and strawberries can be added to yogurt or cereal.
Seeds. Flaxseeds are rich in omega-3 fatty acid, fiber, and phytoestrogens that can boost your heart health. To reap the maximum benefits, you can either grind them or make your own. Chia seeds are rich in omega 3, fiber, and protein. They can also be eaten whole.
Oats have been dubbed the comfort food nutrient powerhouse. If you don't like oats cooked, toast them to make yogurt, salads, or add to a trail mix.
Legumes. Dried beans and lentils such as pinto, kidney, black, and garbanzo beans are rich in fiber, B vitamins, minerals, and other goodness. Are you a vegetarian chili maker?
An 4-ounce glass of red wine (up to two per day for men and one each for women) can improve good (HDL cholesterol) levels.
Soy. Stir-fry fresh vegetables with edamame beans and marinated tofu for a healthy lunch or dinner.
The red, yellow, and orange vegetables like carrots, sweet potatoes and tomatoes are rich in carotenoids, fiber, and vitamins that will help your heart.
Green veggies. Popeye was right, spinach packs an impressive punch! Also, bok choy, Swiss chard and collard/mustard leaves. These sandwiches and salads can be substituted for lettuce. Broccoli, asparagus, and folate are rich in vitamins C, E, potassium, folate and calcium.
Fruits like oranges, cantaloupes, and papaya, are rich in beta carotene and potassium.
Dark chocolate can be good for your heart health. Higher cocoa content is better. Higher cocoa content means more fiber and protein, while lower sugar levels mean less. Milk chocolate is my favorite. Start with 70% cocoa.