In this series, we’re going to visit a topic that is always worth thinking about; that is, diet and nutrition. Of all the things we can do for ourselves–from exercise, to getting enough sleep, to making sure we take our medications–having a proper diet is among the most important. So without further ado, here is part I of our list of 31 great heart-healthy foods to make sure you have incorporated into your daily meal plan, the first 15:

1. Oatmeal – High levels of fiber in oatmeal can help the heart by lowering levels of LDL (bad) cholesterol. Oatmeal is filling, combats the desire to snack throughout the day, and over time can keep blood sugar levels stable. Steel-cut or slow-cooked oats are the best for a heart healthy diet.
2. Collard Greens – Studies found a link between the intake of leafy greens and a lower risk of heart disease. Collard greens are known for their anti-inflammatory properties.
3. Brown Rice- Brown rice has high levels of magnesium and is a rich source of dietary fiber. Together they reduce the risk of coronary heart disease.
4. Rye Bread– Rye Bread is abundant in fiber, zinc, pantothenic acid, phosphorus, magnesium, calcium, and micronutrients. It is linked to a lower risk of cardiovascular disease. These nutrients remove cholesterol-rich bile from the blood and body, control blood sugar, and reduce inflammation.
5. Barley – Barley is rich in fiber that can lower cholesterol and blood sugar levels. Hulled or whole-grain barley can be substituted for rice in recipes.
6. Buckwheat – Reduce the risk of heart disease by consuming Buckwheat. It contains heart-healthy compounds like rutin, magnesium, copper, fiber, and protein. Consuming rutin can decrease the risk of heart disease by preventing the formation of blood clots, decreasing inflammation, and improving the blood lipid profile.
7. Quinoa – The low glycemic index of quinoa is great for controlling blood sugar. It is full of heart-healthy fats that increase HDL (good) cholesterol in the body.
8. Strawberries – Protect the heart, increase HDL (good) cholesterol, and lower blood pressure by eating strawberries. They are rich in antioxidants, vitamin C, and fiber.
9. Dark Chocolate – When not full of sugar and saturated fats, Dark Chocolate is rich in disease-fighting antioxidants. The antioxidants reduce blood pressure, lower the risk of heart disease, lower the chances of insulin resistance, and control chronic inflammation. They make blood platelets less sticky and reduce the chance of clots, which can cause a heart attack or stroke.
10. Blueberries – Anthocyanins give blueberries their dark blue color and reduce the risk of cardiovascular disease. Blueberries contain fiber and antioxidants that assist in the proper function of blood vessels.
11. Romaine Lettuce – Romaine Lettuce has antioxidants like vitamins A and C that prevent cholesterol from building up and forming plaque in arteries. It contains high levels of potassium that maintain cardiovascular health. Folate in Romaine prevents heart complications by breaking down the chemical homocysteine.
12. Red Wine – Red Wine contains antioxidants that protect artery walls and increases HDL (good) cholesterol in the blood. The recommendation is one drink per day for women and two drinks per day for men.
13. Broccoli – The anti-inflammatory properties of Sulforaphane in broccoli prevents and reverses blood vessel damage. The fiber, fatty acids, and vitamins in broccoli regulate blood pressure, reduce LDL (bad) cholesterol, and protect blood vessels.
14. Cauliflower – Sulforaphane in cauliflower is an antioxidant that reduces inflammatory damage caused by oxidative stress. This can play a role in the development of heart disease. Cauliflower can reduce blood pressure and atherosclerosis, a disease of the arteries.
15. Apples – Consuming apples can lower the risk of heart disease. Soluble fiber lowers LDL (bad) cholesterol levels. Apples contain the flavonoid epicatechin which decreases blood pressure.

In our next post, we’ll look at the second half of our list, featuring sixteen more terrific foods to chow down on without feeling guilty! Stay healthy!