Oats are some of the many quintessential diet foods—and for good reason. When speaking on its heart-healthy benefits, oats have a powerful ability to reduce LDL levels (due to its soluble fibre content); these are low-density lipoproteins that tend to lead to a buildup of cholesterol in the arteries. There are many different types of oats such as rolled oats and steel-cut oats. Dieticians recommend going for steel-cut oats, as they are less processed and therefore tend to have more health benefits. Try to avoid instant oats as they can be loaded up with sugar or sodium, depending on the manufacturer. 

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Green leafy leaves are an enjoyable addition to many dishes. Eat them as salad, or blended up as shakes! Either way, it's best to incorporate these superfoods into your diet. Bok choy, kale, spinach, and broccoli are perfect examples of easy-to-find and easy-to-prepare vegetables that will serve you well. They're all rich in folate, which is important in red blood cell formation, as well as healthy cell growth and function. 

If you're a big snacker, nuts are your best friend. These delicious munchies are incredibly healthy and are densely packed with good (unsaturated) fats, plant sterols, and Vitamin E. Raw or dry-roasted nuts are much better than nuts cooked in oil too, so keep this in mind when shopping through variants. Avoid ones that are covered in chocolate, sugar, or salt. 

If you're wondering whether the kind of nut you eat matters, scientists say that it probably doesn't. Most nuts are generally healthy although it's important to note when eating for heart health, that walnuts have particularly high amounts of omega-3 fatty acids. Almonds, macadamia nuts, and pecans are good options too!

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The Seven Countries Study is "the first major study to investigate diet and lifestyle along with other risk factors for cardiovascular disease, across contrasting countries and cultures". In it, they noticed the cardio-protective properties of the Mediterranean Diet. After researchers had delved into this phenomenon, they discovered that extra virgin olive oil—a staple in those parts of the world—demonstrated an anti-inflammatory and antioxidant capability. Researchers credited this to the olive oil's chemical composition, which is mostly monounsaturated fatty acids, tocopherols, and polyphenols. So yes, drizzle a little olive oil onto your salads and use it for cooking your meat! It will make both your tummy and your heart very happy!

We love mashed potatoes as much as the next person, but next time you're craving something rich and filling, consider sweet potato instead. This humble root crop is a rich source of vitamin C and B6, which helps to promote a healthy nervous system. Aside from that, they're also packed with plenty of potassium and magnesium, which helps to regulate blood pressure. This is particularly beneficial for those with hypertension and those who are at risk for stroke. 

We saved a little treat for last: dark chocolate! These kinds of chocolate—the ones that contain at least 70 to 85 per cent of cacao—are rich in flavonoids, which help lower the risk of heart disease. Some studies also suggest that chocolate can lower the risk of insulin resistance (diabetes) and hypertension (high blood pressure). So what are you waiting for? Have a square of your favourite dark chocolate for dessert!

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Raspberries, strawberries, blueberries, blackberries—you name it! These delicious fruits are a great way to maintain heart health. Not only are they a delicious and versatile addition to your meals and desserts, but these fruits have also been found to be rich in potassium, magnesium, and vitamin C. Though each kind as its own benefits—strawberries and blueberries are best for warding off cognitive decline—most kinds of berries are rich in anthocyanins, which have been shown to reduce the risk of heart attack (especially in women). 

Forget wine—if you're looking for a healthy drink of choice (that isn't water!), then consider tea. Green tea is particularly rich in polyphenols, which are thought to improve the function of blood vessels, increase good cholesterol, and reduce inflammation. All of these are great ways to protect the cardiovascular system. A study done by the European Journal of Preventive Cardiology suggests that those who enjoyed a cup regularly have a decreased chance of heart disease and increased longevity. 

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