25 heart-healthy foods

 As lifespans increase, proactively keeping your heart healthy becomes a bigger priority. According to Medical News Today, heart disease is the leading cause of death in the U.S. Data from the Health Indicators Warehouse shows a consistent decline in heart disease deaths from 2008 to 2012, but 2013 saw a slight increase.



Cardiovascular diseases are often caused by high-cholesterol, which contributes to the buildup of plaque on the walls of blood vessels. However, exercising regularly and eating a diet full of cholesterol-fighting foods can help keep heart diseases at bay.

Using data from the ESHA nutritional database, the analysts at HealthGrove found the top 25 most heart-healthy foods by ranking them on their Heart Healthy Index scores. This index looks at the ratio of “good” nutrients (those that treat high cholesterol) to “bad” nutrients (those that contribute to poor heart health). To calculate the index score for each food, HealthGrove divided the percent daily values of selenium, vitamin B3, magnesium and calcium (“good” nutrients) by the percent daily value of fat, saturated fat, and cholesterol (“bad” nutrients). Foods with scores closest to 100 are the most heart-healthy.

Though you’ll recognize many foods on this list, some might surprise you.

#25. Sockeye Salmon




Heart Healthy Index: 75.5
Calories: 95
Serving Size: 2.0 ounces

Good Source of:



      #24. Pacific Halibut




      Heart Healthy Index: 75.9
      Calories: 94
      Serving Size: 3.0 ounces

      Good Source of:



          #23. Quinoa




          Heart Healthy Index: 76.3
          Calories: 156
          Serving Size: 0.25 cup

          Good Source of:



              #22. Soybeans




              Heart Healthy Index: 76.6
              Calories: 207
              Serving Size: 0.25 cup

              Good Source of:



                  #21. Sunflower Seeds




                  Heart Healthy Index: 76.7
                  Calories: 204
                  Serving Size: 0.25 cup

                  Good Source of:



                      #20. Atlantic Cod




                      Heart Healthy Index: 77.5
                      Calories: 247
                      Serving Size: 3.0 ounces

                      Good Source of:



                          #19. Sesame Seeds




                          Heart Healthy Index: 77.7
                          Calories: 206
                          Serving Size: 0.25 cup

                          Good Source of:



                              #18. Blue Mussels




                              Heart Healthy Index: 77.8
                              Calories: 146
                              Serving Size: 3.0 ounces

                              Good Source of:



                                  #17. Liverwurst




                                  Heart Healthy Index: 78.5
                                  Calories: 42
                                  Serving Size: 1.0 tablespoon

                                  Good Source of:



                                      #16. Brown Rice




                                      Heart Healthy Index: 78.8
                                      Calories: 171
                                      Serving Size: 0.25 cup

                                      Good Source of:



                                          #15. Sundried Tomatoes




                                          Heart Healthy Index: 80.2
                                          Calories: 52
                                          Serving Size: 10.0 piece

                                          Good Source of:



                                              #14. Swiss Cheese




                                              Heart Healthy Index: 81
                                              Calories: 27
                                              Serving Size: 1.0 slice

                                              Good Source of:



                                                  #13. Cinnamon




                                                  Heart Healthy Index: 81.2
                                                  Calories: 6
                                                  Serving Size: 1.0 teaspoon

                                                  Good Source of:



                                                      #12. Chia Seeds




                                                      Heart Healthy Index: 81.3
                                                      Calories: 204
                                                      Serving Size: 0.25 cup

                                                      Good Source of:



                                                          #11. European Anchovies




                                                          Heart Healthy Index: 82.5
                                                          Calories: 95
                                                          Serving Size: 1.0 can

                                                          Good Source of:



                                                              #10. Shiitake Mushrooms




                                                              Heart Healthy Index: 83.9
                                                              Calories: 44
                                                              Serving Size: 4.0 each

                                                              Good Source of:


                                                                #9. Semolina Flour




                                                                Heart Healthy Index: 84
                                                                Calories: 150
                                                                Serving Size: 0.25 cup

                                                                Good Source of:



                                                                    #8. Parmesan Cheese




                                                                    Heart Healthy Index: 84.1
                                                                    Calories: 21
                                                                    Serving Size: 1.0 tablespoon

                                                                    Good Source of:



                                                                        #7. Linseeds




                                                                        Heart Healthy Index: 84.2
                                                                        Calories: 37
                                                                        Serving Size: 1.0 tablespoon

                                                                        Good Source of:



                                                                            #6. Yellowfin Tuna




                                                                            Heart Healthy Index: 84.3
                                                                            Calories: 111
                                                                            Serving Size: 3.0 ounces

                                                                            Good Source of:



                                                                                #5. Ginger




                                                                                Heart Healthy Index: 85.1
                                                                                Calories: 6
                                                                                Serving Size: 1.0 teaspoon

                                                                                Good Source of:



                                                                                    #4. Egg Whites




                                                                                    Heart Healthy Index: 85.8
                                                                                    Calories: 26
                                                                                    Serving Size: 1.0 tablespoon

                                                                                    Good Source of:



                                                                                        #3. Poppy Seeds


                                                                                         



                                                                                        Heart Healthy Index: 87.6
                                                                                        Calories: 15
                                                                                        Serving Size: 1.0 teaspoon

                                                                                        Good Source of:



                                                                                            #2. Agar Seaweed


                                                                                             



                                                                                            Heart Healthy Index: 88
                                                                                            Calories: 43
                                                                                            Serving Size: 0.5 ounces

                                                                                            Good Source of:



                                                                                                #1. Tofu


                                                                                                 



                                                                                                Heart Healthy Index: 88.7
                                                                                                Calories: 80
                                                                                                Serving Size: 1.0 piece

                                                                                                Good Source of:



                                                                                                    Research Nutrition Facts on HealthGrove