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Nutrition and regular exercise are key in preventing heart disease. We all know that a well balanced, healthy diet can lower cholesterol and blood pressure levels, as well as help with maintaining a healthy weight, but healthy choices are often time consuming and inconvenient with today’s rushed schedules. We’ve listed a few top foods for heart health, along with heart-healthy snacks to keep in mind and help simplify your meal planning.

Start making dietary changes today to promote healthy hearts among those you love, and reduce your family’s risk of heart disease. Whole, unprocessed, nutrient-packed foods that are low in trans fats and preservatives can help protect blood vessels, reduce inflammation (which has been associated with heart disease), and eliminate free radicals that can damage the heart. Foods high in omega-3 fats, antioxidants and B-complex vitamins are critical in reducing your risk of heart disease.

Brightly Colored Veggies Boost Heart Health
Supplement your diet with a variety of nutrient-dense fruits and vegetables. Rich-colored produce such as carrots, broccoli, spinach, papaya, sweet potato, red bell peppers, asparagus, broccoli and tomatoes are high in carotenoids, lutein, antioxidants and other phytonutrients that protect the heart and slow the aging process. Additional foods to reach for are oranges, acorn squash, cantaloupe and blueberries, all of which are high in carotenoids.

Heart-healthy Legumes and Whole Grains
Foods loaded with B-complex vitamins, particularly folate, niacin, and vitamins B6 and B12, can reduce the risk of blood clots and hardening of the arteries. Good sources of B-vitamins include beans, legumes, brown rice, tofu and soy milk. Choose whole-grain, high-fiber breads, rolls, pita, and tortillas as well as whole grain cereal, brown rice, quinoa, wild rice, oats and popcorn.

Omega-3 Essential Fatty Acids
Omega-3 fatty acids have been identified by the American Health Association as a heart healthy fat found in certain fish species. The three major types of omega-3 fatty acids – alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) – have been shown to help reduce inflammation associated with heart disease, cancer and arthritis. The AHA recommends that individuals consume omega-3 fatty acids at least twice weekly from fish sources including lake trout, sardines, albacore tuna, salmon, halibut and herring.

Cut Cholesterol with Garlic
Thanks to garlic's rich antioxidant content in the form of allicin, plus vitamins A and C, study after study has shown that regularly eating garlic can lower LDL and raise HDL cholesterol levels, as well as prevent, reduce, and even reverse the development of atherosclerosis.
Garlic is also a terrific source of salt-lowering potassium, which in turn reduces blood pressure. And it's rich in folate, which lowers blood pressure and homocysteine levels, relaxes blood vessels, and improves blood flow.

Eat More Mediterranean
The Mediterranean diet is not so much a diet plan but rather a simple, heart-healthy way of eating that focuses on fresh, unprocessed foods. Low in saturated fat and loaded with fruits, vegetables, olive oil, cheese, yogurt, chicken and fish, the Mediterranean diet also features moderate consumption of flavonoid-rich red wine. In comparison, the standard American diet is higher in processed foods, saturated fats, red meat and beer. Adopting a Mediterranean way of eating is easily accomplished by reducing the consumption of all packaged or processed foods and increasing your intake of fresh fruit, vegetables, nuts and whole grains as well as preparing food with olive oil. Studies have shown this sensible way of eating is not only beneficial for the heart, it can also reduce the risk of cancer.

Go Nuts for Heart Health
Pecans: These holiday staples are among the top 15 sources of antioxidants among all foods, and are said to lower cholesterol by decreasing LDL build up in the arteries. Plus, with extremely high levels of the plant chemicals phytoserols, pecans are an awesome defense against cardiovascular disease.

Almonds: A cholesterol-lowering, heart-healthy snack, one serving (about a handful) of these teardrop-shaped snacks provides 35 percent of the Daily Value for vitamin E, which can protect against some cancers and other diseases like Alzheimer’s.

Pistachios: Pistachios have the least amount of calories and fat of all nuts, plus a 1-ounce serving has three grams of fiber. Studies show that those who eat 1.5 ounces of pistachios a day will lower their cholesterol levels.

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