By Betty Murray

A heart-healthy diet isn’t just about what foods you shouldn’t eat, but also about what foods you should eat. There are many essential nutrients that will help your heart stay strong and fight disease. For a healthy heart, it’s important to know what nutrients to look for and what foods are rich in these heart-healthy nutrients.

Fish oil – The Omega 3 fatty acids found in fish oil protect the heart and help lower triglyceride levels. Triglycerides are lipid fats that can increase your chance of heart disease. Eat foods rich in Omega 3 fatty acids, like salmon at least twice a week to lower your cholesterol, triglyceride levels and improve your overall heart health.

Soy protein – Soy protein is an inexpensive protein that contains fiber and a number of vitamins and minerals. Soy protein can also help lower triglyceride levels, prevent heart disease and strengthen your heart. Soy protein can be found in soy nuts, edamame (soy beans) and tofu.

Oats – Oats are a whole grain source of fiber and vitamins that can lower your cholesterol, and reduce the risk of cardiovascular disease. Whether eaten as oatmeal or used as a partial flour substitute when baking, oats will keep you feeling full and your heart healthy.

Raisins – Raisins may not be a food you hear recommended for a healthy diet all that often, but they shouldn’t be forgotten. Raisins are rich in antioxidants, which help fight disease and bacteria that can cause gum disease. Research has shown that 50 percent of American adults have gum disease, and those who do are twice as likely to suffer from heart disease.

A diet rich in these and other heart-healthy foods, along with regular aerobic exercise can strengthen your heart and significantly reduce your risk of developing heart disease. Heart disease is the number one killer of women. You don’t have to be the next victim. Diet and exercise are two components of your health that you do have control over.

Click here to learn more about important heart-healthy nutrients.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.