Eating right is a key part of ensuring a long and healthy life. However, planning your diet can be challenging, since there is a lot of contradictory information out there. One source might say a particular food is good for you, while the other offers conflicting evidence. This makes it difficult to know which way to go.

No matter what your age, heart health is important to remember. The Centers for Disease Control and Prevention reports that an American suffers a coronary event every 25 seconds. Fortunately, there are a number of foods out there widely agreed upon as being safe and very good for you.

Here are ten such items you should regularly incorporate into your weekly menu to maintain a healthy heart.

Dark Chocolate

Did you think this would be a list of nothing but boring “health foods”? You can relax, as dark chocolate is here to keep it fun! Dark chocolate is great at lowering cholesterol, but be sure you choose a type that it is at least 70% to 85% cocoa. Also remember to consume it in moderation.

Blueberries

Rich in both antioxidants and vitamin C, blueberries make wonderful snacks and go as well on your cereal as they do on their own.

Spinach

We know this green titan is rich in iron, but were you aware it also helps lower your levels of homocysteine? Homocysteine contributes to heart attacks.

Broccoli 

Another green ally that may not have a great reputation as a taste sensation, broccoli remains indispensable. High in folic acid and Vitamin B, broccoli helps reduce stress and improve mood. It may not be ice cream, but you feel better after you eat it.

Almonds

Great both as an ingredient and as a snack, almonds help to regulate mood and reduce stress, both of which aid your heart.

Beans

Also good as a stress buster, beans boast the added benefits of fibre, iron, and calcium.

Fish

Not all meat is a potential heart problem. Fish is great for helping you relax, thanks to the high volume of B6 and B12. There is also fish’s best known advantage, Omega-3 fatty acids, which assist with everything from asthma to rheumatoid arthritis. Your best bets here are tuna and Alaska wild salmon.

Walnuts

Another nut to include in your healthy regimen is walnuts, which contain alpha-linolenic acid and deliver benefits similar to Omega-3 fatty acids. They are great on both your cereal and in cooked dishes.

Whole Grains

Widely celebrated for providing much of your daily fibre requirements, whole grains also help lower blood pressure. Always check the labels of bread and cereal to ensure they contain this essential part of your diet.

Garlic

It may not smell the greatest on your breath, but you definitely want garlic inside you. This popular flavor enhancer reportedly helps with blood flow and may also decrease cholesterol. These are only a few of the healthy choices you can make to help ensure heart health.For more information, consult this guide from the Heart and Stroke Foundation. Even those of us who strive to maintain optimum health can develop potentially fatal conditions.

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