We all know foods to avoid to protect our heart – most things processed, sugary beverages, salty foods, and unhealthy fats. 

But what foods help promote a healthy heart? Especially, foods that are easy to incorporate into your diet? Here are 10 suggestions:

1. Fresh herbs add flavor without all the nasty stuff. Turmeric has been shown to reduce inflammation in the body while garlic also may lower cholesterol and blood pressure.
2.  Black beans are rich in folate, antioxidants, and magnesium which can help with blood pressure. Because they are high in fiber, they also can help with cholesterol and blood sugar levels. Toss them in soups or salads.
3.  Wild caught Salmon is rich in omega-3, a healthy fat linked to reduced risk of heart rhythm disorders and lower blood pressure. The American Heart Association recommends two servings of salmon or other oily fish (sardines, tuna, herring, or mackerel) a week.
4.  Olive oil is made from smashed olives. Use it in place of butter or margarine. For the best flavor and the highest levels of omega-3, buy cold pressed in a dark glass bottle and use it within 6 months.
5. Almonds are a nice addition to veggies, fish, or chicken. They contain plant sterols and fiber that may help lower LDL cholesterol.
6.  Sweet Potatoes have a lower glycemic index than white potatoes so your blood sugar won’t spike.
7. Swiss Chard is rich with potassium and magnesium, two minerals associated with controlling blood pressure. (If you want a good Swiss chard recipe, message me and I will send you my favorite.)
8.  Oatmeal is packed with fiber that can help lower bad cholesterol. Try swapping out 1/3 of the flour with oats in your baked goods or pancakes.
9.  Cherries whether sweet, sour, dried or juiced, they all are rich in anthocyanins, a blood vessel helping antioxidant.
10. Blueberries like cherries support blood vessel health. And bonus – they’re also linked to promoting brain health!