Eating well plays a major role in preventing heart disease. Control your cholesterol and blood pressure by incorporating these seven foods into your lifestyle to improve your heart health.

Whole grains
Whole grains such as whole wheat, brown rice, oats and quinoa are high in fiber, which may help reduce LDL cholesterol and decrease the risk of heart disease.

Spinach
Spinach is a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. It is also high in dietary nitrates, which have been shown to reduce blood pressure.

Avocado
Avocados are an excellent source of heart-healthy monounsaturated fats and potassium. They have been linked to reduced levels of cholesterol and a lower risk of heart disease.

Garlic
Garlic can reduce blood pressure and cholesterol. Eat it raw, or crush it and let it sit for a few minutes before cooking – this allows allicin to form, maximizing its health benefits.

Salmon
Salmon and other fatty fish are loaded with omega-3 fatty acids. They may help reduce blood pressure, triglycerides and cholesterol.

Nuts
Higher nut consumption has been associated with lower risk of coronary heart disease. Nuts are a great source of fiber and micronutrients like magnesium, copper and manganese. The nuts most beneficial to heart health are walnuts and almonds.

Dark Chocolate
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health by increasing HDL cholesterol and lowering blood pressure. Moderate intake of dark chocolate with a cocoa content of at least 70% will provide the most health benefits.

References:

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6. Panagiotakos DB et al. Long-term fish intake is associated with better lipid profile, arterial blood pressure, and blood glucose levels in elderly people from Mediterranean islands (MEDIS epidemiological study). Med Sci Monit, 2007 Jul;13(7):CR307-12.
7. Li TY, Brennan AM, Wedick NM, Mantzoros C, Rifai N, Hu FB. Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes. J Nutr. 2009;139(7):1333–1338.
8. Ding, E.L., Hutfless, S.M., Ding, X. et al. Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutr Metab (Lond) 3, 2 (2006)