Your heart beats over 100,000 times a day, continuously working to pump oxygenated blood to all other organs. It’s your body’s main operator, so nourishing it appropriately should be a priority for all, yet heart disease remains the number one cause of death in the United States. The good news is that you can take achievable steps to better care for your heart and overall wellness by simply adding a few heart-healthy foods to your diet.

5 Heart Healthy Foods

1. Avocados

Avocados are called a superfood for good reason – they’re packed with monounsaturated fatty acids that have been shown to support healthy levels of good cholesterol, or HDL. Additionally, avocados contain phytosterols which, in some studies, have contributed to lowering the absorption of cholesterol in the body. Managing your cholesterol levels is just one factor in maintaining a healthy heart. All the richness that these healthy fats provide contribute to the bioavailability (how well a nutrient is absorbed) of fat-soluble vitamins like vitamins A, D, E and K.

2. Chia Seeds

We’re going to tell you how to improve heart health with a simple sprinkle of seeds. They might be small, but chia seeds are more than mighty! Each tiny seed is packed with fiber, iron, omega-3s and calcium. Though many of these nutrients have shown beneficial to heart health, their fiber content is especially helpful. The fiber found in chia seeds is soluble fiber, which is gel-like and spongy. This type of fiber may help lower bad LDL cholesterol and slow digestion. Consuming adequate amounts of soluble fiber may assist in preventing atherosclerosis, a condition that clogs arteries.

3. Dark Leafy Greens

As a general rule, the darker the green, the more nutrients the lettuce contains. Spinach, kale, microgreens and collard greens are great choices for a heart healthy diet because they’re high in potassium, a nutrient associated with lowering blood pressure levels. Vitamin K, another nutrient that’s found in dark leafy greens, assists with blood clotting, further supporting a healthy heart. Add these to your omelet, stir-fry or even ground up in your pesto for an easy boost of nutrition.

4. Blueberries

Packed with antioxidants which combat free radicals or “foreign invaders” in the body, blueberries earn their superfood label. Their fiber and phytochemical content also play a role in supporting a healthy heart. Add these to your cereal, smoothie or peanut butter toast to amplify your nutrition.

5. Fatty Fish

Salmon, tuna and mackerel are just a few fatty fish that are high in omega-3s, a type of unsaturated fatty acid that may reduce inflammation in the body. Inflammation can cause damage to the body and heart which may lead to heart disease. To prevent inflammation, the USDA recommends consuming two servings, or 8 ounces, of omega-3-rich fish a week.

Enjoy more heart healthy meals by incorporating these five delicious foods into your routine. For more tips and insights on nutrition, schedule a telenutrition appointment with a dietitian today, or explore more healthy living advice from our team of experts.