6 Superfoods You Should Eat for Better Heart Health

Fatty fish—like salmon, sardines and mackerel—are filled with heart-healthy omega-3 fatty acids, which have been shown to lower the risk for arrhythmia (irregular heartbeat), atherosclerosis (plaque build-up in the arteries) and high triglycerides.

Soluble fiber acts like a sponge in the digestive tract to soak up cholesterol and eliminate it from the body before it can be absorbed into the bloodstream. Oats are particularly high in this sort of fiber, but try to avoid instant oatmeal with added sugars, and instead choose steel-cut, old-fashioned, plain quick-cooking oats or oat bran.

In some studies, adult women who ate more than three servings of berries each week had nearly a third less risk of heart attack compared with women who ate fewer berries. Berries contain anthocyanins, a type of flavonoid which might decrease blood pressure and open blood vessels. Anthocyanins are the compound that give plants a red or blue color.

Dark chocolate has been the subject of many studies about heart health. Daily consumption has been linked to several benefits, including a reduction in nonfatal heart attacks and stroke, for high-risk individuals. Benefits have only been found in dark chocolate, as it contains flavonoids called polyphenols that can help prevent high blood pressure, clotting, and inflammation. Milk chocolate doesn’t count.

Women who eat a lot of the flavonoids found in citrus fruits have been found to have a lowered risk for stroke caused by a clot than women who don’t eat as much. Since citrus is high in vitamin C, it’s also linked to a lowered risk of heart disease.

Soy products, including tofu and soy milk, contain high levels of polyunsaturated fats, fiber, vitamins, and minerals, all good for heart health. When replacing milk or other proteins, soy protein can help decrease “bad” LDL cholesterol.