You might have heard that the foods you eat can have significant effects on your overall health. But what about on your heart specifically?

Poor diet is one of the major risk factors for heart disease, a leading cause of death for both men and women in America. So don’t underestimate how food can affect important indicators of heart health, including cholesterol, blood pressure and weight.

If that scared you, don’t fret. You can easily get your ticker in shape by simply eating a healthy diet if you aren’t already, preferably one that features many heart-healthy foods.

On that note, here are 12 foods you can add to your diet to keep your heart strong and healthy:

1. Salmon

Ditch red meat for a fatty fish like salmon. Salmon is a great source of omega-3 fatty acids. These “healthy” fats can protect your heart from inflammation and keep it beating steadily. Omega-3s also prevent cholesterol from building up inside your blood vessels and may even reduce levels of triglycerides, a type of fat in your blood. To keep your heart healthy, experts recommend eating fatty fish at least twice a week.

2. Oats

Prepare a bowl of oatmeal–not the instant one–for breakfast to ward off heart disease. Oats are brimming with soluble fiber, which soaks up excess cholesterol in your gut so that it doesn’t end up in your bloodstream. Make sure to use only old-fashioned oats because the instant kind is high in sugar but low in fiber.

3. Berries

Go wild for blueberries, strawberries, raspberries–you name it. Previous research has shown that berries lower blood pressure levels. Experts believe this effect is the work of plant pigments called anthocyanins. So eat fresh berries for dessert or top morning grain bowls with mixed berries.

4. Citrus fruits

Snacking on an orange or tangerine can be good for your heart. Citrus fruits are well-known for their vitamin C content. High levels of vitamin C are associated with a lower risk of heart disease. In fact, one study even found that women who ate more citrus fruits had a 19 percent lower risk of stroke. Stick to whole citrus fruits because they also provide plenty of filling fiber.

5. Green vegetables

Here’s one more reason to eat your greens: you’ll live longer. Vegetables like kale and spinach contain powerful antioxidants called carotenoids that stop cholesterol from clogging your blood vessels. They’re also rich in fiber and omega-3s. Eat at least one cup of green vegetables per day for a healthy heart.

6. Dark chocolate

Not all chocolate is bad for your health. Dark chocolate that’s made up of at least 60–70 percent cocoa is full of antioxidants called polyphenols that help lower your blood pressure and protect your heart from inflammation. Avoid milk chocolate and chocolate candies because those won’t do anything for your heart.

7. Potatoes

Potatoes get a bad rap because of their high carb content. But there’s no reason to shun these tubers, especially if you’re not deep-frying them in vats of vegetable oil. They’re rich in potassium, a mineral known to relax your blood vessels for better circulation. Potatoes also give you high levels of cholesterol-lowering fiber.

8. Tomatoes

Tomatoes play a big role in heart-healthy recipes, and for good reason. They’re a great source of an antioxidant called lycopene, which helps lower cholesterol levels and relaxes blood vessels for better circulation. They offer high levels of potassium, too.

9. Nuts

Swap potato chips, sweets and candies for some nuts. Packed with fiber and omega-3s, nuts keep you full while also lowering cholesterol levels, boosting circulation and fighting inflammation. Plus, even though nuts are full of fats, experts find that people who eat nuts daily are leaner than those who don’t. Make sure you’re not eating processed nuts with tons of added salt because those can raise your blood pressure.

10. Legumes

No heart-healthy diet is complete without beans, lentils and peas. These legumes are great alternatives to meat because they are chock-full of protein minus the unhealthy fats linked to heart problems. In fact, a study found that people who ate legumes at least four times a week had a 22 percent lower risk of heart disease than people who ate legumes less than once a week.

11. Olive oil

There’s a reason olive oil is a staple in the Mediterranean diet, arguably the healthiest diet on Earth. For one, it is rich in omega-3s that protect your heart from inflammation. Olive oil is also loaded with antioxidants, which protect the cells lining your arteries from damage. Plus, it can add a nice touch of flavor to your salads!

12. Green tea

Lowering your risk of heart disease may be as easy as drinking green tea. This aromatic beverage contains high levels of catechins, which are antioxidants that break down artery-clogging cholesterol plaque. This may explain why people who frequently enjoy green tea typically have a lower risk of heart disease.

Diet is one major risk factor for heart disease that you can fully control. So make the most of it by eating plenty of heart-healthy foods, such as those listed above, as part of your daily diet.

Sources:

MindBodyGreen.com

Health.com

Heart.org