Wellness Heart Health Cholesterol 10 Best Foods for Your Heart A heart-healthy diet doesn't have to be bland or boring, as we show you here with these heart-y foods that will leave you satisfied. By Health Editorial Team Published on October 8, 2015 Share Tweet Pin Email If your mornings are hectic, overnight oats are a nutritious and tasty meal that can be ready the moment you wake up. Watch this video to make one or an entire week's worth of breakfasts. 01 of 09 Salmon Istockphoto Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third."Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.Try this recipe: Salmon and asparagus salad 02 of 09 Avocado Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. "Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."Try this recipe: Avocado, lettuce, and tomato sandwiches 03 of 09 Olive Oil Fotolia Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.Try this recipe: Extra virgin olive oil vinaigrette 04 of 09 Nuts Fotolia Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."Try this recipe: Banana-nut oatmeal 05 of 09 Berries Fotolia Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer."Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health."Try this recipe: Berry power-up smoothie 06 of 09 Legumes Istockphoto Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.Try this recipe: Black bean quinoa salad 07 of 09 Spinach 123rf Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.But upping your servings of any veggies is sure to give your heart a boost. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.Try this recipe: Spinach-quinoa breakfast salad with berries and granola 08 of 09 Flaxseed Istockphoto Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.Try this recipe: Protein-packed granola bars 09 of 09 Soy Fotolia Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet.Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.Try this recipe: Edamame "guacamole" Was this page helpful? Thanks for your feedback! Tell us why! Other Submit