Heart disease is a leading cause of death in the United States and Canada, and globally, it accounts for millions of deaths each year. As with other chronic conditions that impact healthy aging, a large body of research shows that diet – along with other lifestyle medicine, such as regular exercise, managing stress, and quality sleep – plays a critical role in protecting cardiovascular health.

A heart-healthy diet is packed with nutrients, fiber, healthy fats, antioxidants, and essential vitamins. We’ve rounded up some delicious science-backed foods your heart will love—many of which, you likely already know about (hello, salmon and leafy greens), but we’ve also included a few foods that might surprise you with their heart-boosting benefits.

Power proteins

Besides salmon, fatty fish,like mackerel, sardines, and herring are rich in omega-3 fatty acids, which help reduce inflammation, lower triglycerides, and improve overall heart function. Studies have shown that regular consumption of omega-3s can reduce the risk of heart attack and stroke.

The big benefits of small fish for health and longevity

Did you know that tofu is not only a good source of vegetarian (soy) protein, but that it’s also packed with heart-healthy minerals, fiber, and polyunsaturated fats? If you’ve been tofu-avoidant because of its blandness, remember it acts like a sponge, soaking up the flavors of ingredients you’re cooking it with. You can really perk things up with your favorite herbs, spices and marinades.

Another plant-based soy protein, edamame, is rich in isoflavones, which helps to reduce cholesterol levels. Snack on steamed edamame with a sprinkle of sea salt, add them to stir-fries, or blend into dips.

Going nuts

Walnuts, almonds, and pistachios are loaded with heart-friendly nutrients such as unsaturated fats, fiber, and all-important magnesium. As reported here, research shows that people who ate nuts every day, faced a significantly lower risk of dying from both cardiovascular disease and cancer.

“The most obvious benefit was a reduction of 29 percent in deaths from heart disease — the major killer of people in America,” Dr. Charles Fuchs of Dana-Farber Cancer Institute, told NBC. “But we also saw a significant reduction — 11 percent — in the risk of dying from cancer.”

Snack on handful of raw nuts or sprinkle crushed walnuts over yogurt, oatmeal or your next salad or stir fry.

Fruits and veggies: Your heart’s BFF

Blueberries, strawberries, and raspberries are all high in antioxidants, particularly anthocyanins, which are linked to reduced blood pressure and improved artery function. Red grapes have an inflammation-fighting substance called resveratrol and may also help to reduce cholesterol.

Avocados are a great source of monounsaturated fats, which can help reduce bad cholesterol levels and increase good cholesterol. They also provide potassium, a nutrient crucial for heart health. Spread avocado with thin slices of red onion on whole-grain toast, blend it into smoothies, or add to tacos and wraps.

Another heart-friendly staple: tomatoes, for everything from soups, sauces, salads, and sandwiches. This fruit is rich in lycopene, a powerful antioxidant linked to reduced LDL cholesterol and improved vascular function.

Pomegranates, a food often associated with the holiday season, are packed with polyphenols and anthocyanins that help reduce oxidative stress and inflammation, key factors in heart disease prevention. Sprinkle pomegranate seeds on yogurt or salads, or blend into smoothies.

Speaking of festive foods, how about figgy pudding? A somehow sweet yet savory treat, figs are bursting with heart-healthy fiber and essential nutrients, like magnesium, potassium and calcium. Dried or fresh, they add a boost of flavor to everything from salads to roast chicken.

Spinach, kale, and Swiss chard contain a lot of vitamins, minerals, and nitrates, which help lower blood pressure and enhance arterial health.

8 super-healthy leafy greens – and why you should eat (lots of) them

Seaweed is known for its abundance of antioxidants, fiber, and essential minerals like iodine and magnesium, which support heart function and reduce inflammation. Beyond homemade sushi rolls, snack on roasted seaweed sheets or sprinkle dried seaweed flakes over soups and salads.

Beets are rich in nitrates, which help lower blood pressure and improve blood vessel function. Studies show that beetroot juice can enhance endurance and heart efficiency. Blend beets into smoothies, add to salads, or roast as a side dish.

Full of fiber, pumpkin also contains potassium, which supports healthy blood pressure. You can easily find canned pumpkin year-round (still loaded with nutrients) and pumpkin seeds are a good source of fiber. Both are rich in magnesium.

Magnesium’s moment: The essential mineral you don’t want to overlook

Whole grains

Whole grains like oats, quinoa, and barley are packed with fiber, which can help lower LDL (“bad”) cholesterol and maintain healthy blood sugar levels.  Start your day with oatmeal, substitute quinoa for rice in stir-fries, or enjoy a hearty bowl of barley soup.

Popcorn, a whole grain that is high in fiber, has been a popular snack for generations, but it’s also heart-friendly. One caveat, of course, is to use an air popper and avoid drenching it in melted butter or margarine ala the local street fair or movie theater. Olive oil, which is rich in antioxidants and monounsaturated fats, is a better choice, along with a dash of your favorite seasonings.

Beans and legumes

Black beans, chickpeas, lentils, and kidney beans are high in fiber, protein, and potassium. Research shows that legumes can significantly reduce the risk of coronary heart disease. A pantry multi-tasker, you can add them to almost anything from soups and stews to dips and salads.

Dark chocolate

Last, but not least, the sweet stuff. Dark chocolate with at least 70% cocoa contains flavonoids that can improve blood flow, lower blood pressure, and reduce the risk of heart disease. Delicious, of course, on its own or melted over a bowl of berries.

Here’s to enjoying great food, and at the same time taking a proactive approach to heart health and longevity. Bon appetite!

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Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.