12 of the best foods for your heart health

6. AVOCADOS WHY: “Despite avocados’ high fat content, the fat is heart healthy and monounsaturated,” says Christine Rosenbloom, a registered dietitian and coauthor of _Food & Fitness

After 50_. “Avocado is also rich in fiber, potassium and magnesium, all nutrients associated with heart health. Avocados are sodium-free ... a plus for those with high blood pressure, and

avocado oil has a high smoke point and a neutral taste, making it good for pan-searing foods.” A 2022 study, published in the _Journal of the American Heart Association_, of almost 70,000

women and more than 40,000 men — all free of coronary heart disease — linked a higher avocado intake with a lower risk of heart disease. ALSO KNOW: Another study from Pennsylvania State

University found that eating one avocado a day led to a slight decrease in unhealthy cholesterol. 7. OATMEAL WHY: Touted for its healthy properties for a half-century, fiber-rich oatmeal 

cuts down on cholesterol absorption and contributes to gut health. “Oatmeal is a good source of healthy fiber, healthy fats and protein,” Patton explains. “Soluble fiber is really important

for our digestive tract and keeping blood sugar levels stable.” A meta-analysis published in 2022 in the _European Journal of Nutrition_ found that adding oats to the diet was linked to

lower cholesterol levels. ALSO KNOW: know: Because steel-cut oats, or Irish oatmeal, are less processed than other varieties, they have the most fiber — but remember they take longer to

cook.  Oatmeal can be the foundation of a heart-healthy meal: “It provides an excellent platform for incorporating berries, chopped nuts, yogurt or other additions,” says Van Horn. 8.

WHOLE-GRAIN RICES AND QUINOA WHY: “The more a grain is kept intact, the more nutritional value it has,” says Patton. An analysis by the World Health Organization of about 40 years of

studies on the health benefits of dietary fiber found it provided a 15 to 20 percent decrease in cardiovascular-related mortality, including heart disease, stroke, and type-2 diabetes. And

whole grains can be good for weight, too: A 2021 Tufts University study found that middle- to older-age adults who ate at least three servings of whole grains daily saw smaller increases in

waist size, as well as blood pressure and blood sugar. ALSO KNOW: Whole-grain bread and cereal are also beneficial. But be wise when shopping. Look at the nutrition label and make sure

“whole-grain” is the first ingredient — and watch for added sodium and sugars. “Typically, good whole-grain products have at least two and a half grams of fiber per serving, and less than

140 milligrams of sodium,” says Patton. 9. SALMON WHY: The AHA has long recommended eating fish — especially salmon and other oily fishes high in omega-3 fatty acids — twice a week to help

stave off the risk of heart failure, stroke and other coronary disease. And a study published in 2022 in the AHA’s journal recommended eating three grams a day of omega-3 fatty acids like

those found in salmon. It may not be just the omega-3s that are good for you; a 2018 study found that an ingredient in fish and other seafood called trimethylamine N-oxide (TMAO) may also

reduce hypertension-related symptoms. ALSO KNOW  The AHA recommends lake trout, herring, albacore tuna, sardines and mackerel. SHOULD YOU BOTHER WITH FISH OIL?​ We've heard for years

that fish oil supplements (and their omega-3 fatty acids) are magic pills against heart disease — in fact, at least 10 percent of Americans take them. However, recent research has cast doubt

on their efficacy, including a study presented in November 2020 at the AHA's scientific meeting. It found that for 13,078 people who had heart disease (or were at high risk of it), 

fish oil pills did not reduce their risk of cardiac events compared with those on a placebo. Not only that, but atrial fibrillation, a potentially dangerous abnormal heart rhythm, occurred

more often in those taking the supplement. The bottom line: Although eating fish regularly is linked to a lower risk of heart disease, supplements don't demonstrate the same effect as

eating whole fish. ​​​​​ 10. BLUEBERRIES WHY: They’re the epitome of heart-healthy fruits, high in soluble fiber and polyphenols (those antioxidants that absorb free radicals) and vitamin

C. A 2019 study out of London found that eating 200 grams of blueberries (about 1 1/4 cup, depending on the size) a day for a month led to lower blood pressure, and a second UK study found

that eating 150 grams (about a cup) of blueberries a day lowered the risk of cardiovascular disease by 15 percent. ALSO KNOW: All berries — strawberries, raspberries, blackberries — have

heart-healthy credentials for their fiber as well as their flavonoids and antioxidants. Hate berries? Consider red grapes, which are high in resveratrol, a heart-healthy antioxidant. Getty

Images 11. BROCCOLI AND BRUSSELS SPROUTS WHY: Though most veggies are great for cardiovascular health, broccoli and brussels sprouts are ace players. A 2020 Australian study found that

these and other cruciferous vegetables, including cabbage, are linked to a decline in blood vessel disease. They’re high in disease-fighting flavonoids and carotenoids as well as

cholesterol-lowering fiber. Plus, like all veggies, their low caloric density means you can eat a lot without tipping the calorie scale. “You want to aim for such foods as part of a balanced

diet because they're going to help with satiety,” Brenes-Salazar says. ALSO TRY: spinach, kale, baby greens, Swiss chard and collard greens. “The consensus is that three servings a day

of dark-green leafy vegetables will reduce your total risk of cardiovascular disease or diabetes,” Patton says. A 2021 study out of Edith Cowan University found that eating around two cups

of nitrate-abundant leafy greens per day can lower blood pressure and reduce the risk of heart disease by 12 to 26 percent. 12. CHILI PEPPERS WHY: These hot little guys are high in a

substance called capsaicin. It’s what sets your mouth on fire — but it also has anti-inflammatory, antioxidant and blood-glucose-regulating effects. That’s good news for your heart: A 2020

study of 570,000 people found that those who ate chili peppers had a whopping 26 percent lower relative risk of cardiovascular mortality than those who rarely or never ate the peppers. ALSO

KNOW: What’s more, though not nearly as rich in capsaicin as the super-hot variety, sweet green and red peppers are also a good source of the mighty C.