It’s Heart Month – Try These 4 Foods for a Healthier Heart

While there’s no one magic food that will improve your health, several foods can help keep your heart in tip-top shape.

Two clinical dietitians with Memorial Medical Center suggested the following four foods that can help you maintain a heart-healthy diet.

Avocadoes

This fruit has long thought to be bad for you because it’s full of fat. “What we’ve come to realize is that avocadoes are full of monounsaturated fat – the good kind – that can help bring down your LDL (or bad) cholesterol levels as part of a low-fat diet,” dietitian Gayle Jennings says. They’re a versatile addition to salads and sandwiches. “They can be a yummy and satisfying guacamole when mixed with salsa,” she says.

Fish

Omega-3s are “essential” fatty acids that reduce inflammation and help prevent chronic diseases, such as heart disease, cancer and arthritis, dietitian Christina Rollins says. “They can’t be manufactured by the body and must be included in your diet.” Fish – such as salmon, tuna and halibut – is one good source of Omega-3, along with certain plants and nut oils. You should eat fatty fish at least two times a week for better health, according to the American Heart Association.

Walnuts

They’re high in unsaturated fat, Jennings says. Like fish, they have a high content of Omega-3 fatty acids, which provide a cardio protective benefit.

Garlic

A recent study confirms what previous findings have said about garlic, Rollins says. It may help reduce your cholesterol. In the latest study, researchers concluded garlic may lower total cholesterol levels and may be considered for people at risk for heart disease.

In addition to these four foods, people can benefit from eating less meat and more grains, beans, fruits and veggies. You’ll consume fewer calories and less saturated fat and cholesterol. And you’ll be taking in higher amounts of vitamins, minerals and fiber. On average, people who eat less meat suffer from fewer heart problems, Rollins says.