List of superfoods that support heart health

ORANGES are rich in cholesterol-reducing soluble fiber; in potassium, which helps control blood pressure; and in vitamin C.

BEANS provide hearty doses of protein, fiber and minerals. They can help lower cholesterol and blood pressure, and keep your blood sugar from spiking.

SPINACH AND KALE. These dark, leafy greens are packed with vitamins, minerals and fiber, and contain omega-3 fatty acids. They deliver a lot of nutrients without a lot of calories.

AVOCADOS are a rich source of heart-healthy monounsaturated fat. They contain substantial amounts of fiber, potassium, several vitamins and compounds that help lower cholesterol.

EXTRA-VIRGIN OLIVE OIL is rich in LDL cholesterol-lowering monounsaturated fat. It discourages blood from clotting and helps steady blood sugar levels.

NUTS are an excellent source of fiber, healthy fats, vitamins, minerals and phytochemicals, all known to protect heart health. Nuts lower harmful LDL cholesterol, raise protective HDL cholesterol and lower blood pressure.

SALMON. Fatty fish such as salmon are a great source of omega-3 fatty acids. People who eat more fish have a lower risk of dying from heart disease.

BERRIES are packed full of substances that help block plaque from forming inside arteries.

QUINOA (KEEN-wah) is an excellent plant-based source of protein. It also contains plenty of fiber, vitamins and minerals.

DARK CHOCOLATE (70 percent cocoa or higher) is rich in flavonols, which may help lower blood pressure.

Oatmeal  This whole grain is full of soluble fiber, which prevents the body from absorbing cholesterol. Rolled oats are good, but steel-cut oats are even better. Steel-cut oats take longer to digest, which means they have a low glycemic index. Low-glycemic foods are less likely to cause spikes in blood sugar. Over time, long periods of high blood sugar can lead to health problems linked to heart disease, such as obesity and diabetes.