Heart-Hea hy Foods: The Fabulous 15

1 Asparagus

Asparagus is a “super veggie,” packing in betacarotene, fiber and folate. Better, and as with most vegetables, you can eat all you want, as asparagus clocks in at five calories per spear and 25 per cup.

2 Avocado

No one is suggesting you pluck an avocado o the tree and chomp away. But there’s no reason that avocados can’t be a garnish or spread in many of your meals. For example, add a bit of avocado to a sandwich or salad to pump up the heart-healthy fats in your diet. Avocados are full of monounsaturated fat, which lowers LDL (bad) cholesterol and raises HDL (good) cholesterol in your body. Avocados also encourage the absorption of carotenoids like beta-carotene and lycopene, which are crucial for heart health.

3 Berries

Blackberries and blueberries are the best choice, but any berry you pick is full of anti-inflammatories and soluble fiber, reducing the risk of cancer and heart disease.

4 Fruits

Be mindful of overall sugar consumption, but in particular oranges, papaya and cantaloupes are rich in fiber, magnesium, potassium and beta-carotene.

5 Tomatoes

From sun-dried to pasta sauce and all forms in-between, there’s almost no way to eat a tomato that won’t provide heart benefits. No matter how you slice them, tomatoes pack plenty of lycopene, alpha- and betacarotene, and vitamin C.

6 chopping broccoli when you learn that the florets provide heaping helpings of fiber, calcium, folate, vitamins C and E, and potassium.

7 Legumes

Lentils or chickpeas, black or kidney beans, no matter—all pack a huge punch of fiber, as well as omega-3 fatty acids, B-vitamins, calcium and soluble fiber.

8 Nuts

Almonds and macadamia nuts are loaded with monounsaturated and polyunsaturated fats. Walnuts bring omega-3 fatty acids to the table. All nuts increase fiber in the diet and are a fabulous source of healthy fat.

9 Oatmeal

Eating oatmeal at breakfast or as a snack fills you with omega-3 fatty acids, folate and potassium. Also, it’s rich in fiber, which means you’ll feel fuller for a longer time. And as a superfood, oatmeal lowers LDL (bad) cholesterol levels and keeps arteries clean.

10 Olive Oil

Although olive oil is not a food per se, as an oil, it can factor into almost anything you eat. Like an avocado, olive oil is packed with monounsaturated fats to lower LDL cholesterol and reduce the risk of cardiovascular disease.

The wonders of olive oil were confirmed by the Seven Countries Study of heart disease, a study of populations throughout the world. The researchers discovered that Greek men had a predisposition for high cholesterol, but few died as a result because their diet consisted of heart-healthy fats like those found in olive oil.

Extra-virgin or virgin olive oils are the least processed, so use them instead of butter for cooking.

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14 Flaxseed

A little dash of flaxseed provides a punch of phytoestrogens, fiber and omega-3 and omega-6 fatty acids. Grind or mill the flaxseed to provide the best health benefits, and from there, it’s a no-brainer. Sprinkle on top of cereal, oatmeal or salads.

15 Spinach

Although spinach is much tastier out of the produce section or garden than a can, Popeye was onto something, for real. This leaf will make your heart go pitter-patter with plentiful potassium, fiber, folate and lutein. But don’t just circle the spinach bin at the market—any vegetable is going to give your heart greater health. The Physicians’ Health Study tracked 15,000 men without heart disease over a 12-year period. Those who ate at least two-anda-half servings of vegetables every day cut their risk of heart disease by 25 percent. Each additional serving of vegetables reduced risk by another 17 percent.