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25 heart-healthy foods

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Salmon Dinner 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.

[findthebest id=”idd1N2BlKGp” title=”Heart Disease Deaths in the United States” width=”600″ height=”523″ url=”https://w.graphiq.com/w/idd1N2BlKGp” link=”http://conditions.healthgrove.com/l/264/Coronary-Heart-Disease” link_text=”Heart Disease Deaths in the United States | FindTheData”]

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

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

Good Source of:

    • Selenium: 49% DV
    • Vitamin B3: 38.1% DV

#24. Pacific Halibut

[findthebest id=”cIxsoxkjbil” title=”Pacific Halibut – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/cIxsoxkjbil” link=”http://nutrition.healthgrove.com/l/16533/Pacific-Halibut” link_text=”Pacific Halibut – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 79.1% DV
    • Vitamin B3: 39.6% DV

#23. Quinoa

[findthebest id=”9YcFHhGMTBj” title=”Quinoa – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/9YcFHhGMTBj” link=”http://nutrition.healthgrove.com/l/17691/Quinoa” link_text=”Quinoa – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 49.3% DV
    • Selenium: 12.1% DV

#22. Soybeans

[findthebest id=”kXxOuieS2nr” title=”Soybeans – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/kXxOuieS2nr” link=”http://nutrition.healthgrove.com/l/16570/Soybeans” link_text=”Soybeans – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 70% DV
    • Calcium: 27.7% DV

#21. Sunflower Seeds

[findthebest id=”4tx6iMpKkdf” title=”Sunflower Seeds – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/4tx6iMpKkdf” link=”http://nutrition.healthgrove.com/l/17204/Sunflower-Seeds” link_text=”Sunflower Seeds – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 81.3% DV
    • Selenium: 75.7% DV

#20. Atlantic Cod

[findthebest id=”fsSf5MXPsZn” title=”Atlantic Cod – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/fsSf5MXPsZn” link=”http://nutrition.healthgrove.com/l/16982/Atlantic-Cod” link_text=”Atlantic Cod – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 211.1% DV
    • Vitamin B3: 37.5% DV

#19. Sesame Seeds

[findthebest id=”5QHuEpevt3L” title=”Sesame Seeds – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/5QHuEpevt3L” link=”http://nutrition.healthgrove.com/l/16754/Sesame-Seeds” link_text=”Sesame Seeds – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Calcium: 97.5% DV
    • Magnesium: 87.8% DV

#18. Blue Mussels

[findthebest id=”gQ2DrpMABPT” title=”Blue Mussels – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/gQ2DrpMABPT” link=”http://nutrition.healthgrove.com/l/17342/Blue-Mussels” link_text=”Blue Mussels – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 128% DV
    • Vitamin B3: 15% DV

#17. Liverwurst

[findthebest id=”m1VfTXsTFH” title=”Liverwurst – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/m1VfTXsTFH” link=”http://nutrition.healthgrove.com/l/45815/Liverwurst” link_text=”Liverwurst – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 82.9% DV
    • Vitamin B3: 21.5% DV

#16. Brown Rice

[findthebest id=”bln42Uvy2rP” title=”Brown Rice – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/bln42Uvy2rP” link=”http://nutrition.healthgrove.com/l/16763/Brown-Rice” link_text=”Brown Rice – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 35.8% DV
    • Selenium: 33.4% DV

#15. Sundried Tomatoes

[findthebest id=”8B2hlES1KKN” title=”Sundried Tomatoes – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/8B2hlES1KKN” link=”http://nutrition.healthgrove.com/l/17467/Sundried-Tomatoes” link_text=”Sundried Tomatoes – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 48.5% DV
    • Vitamin B3: 45.3% DV

#14. Swiss Cheese

[findthebest id=”jAnq8Fq6TwV” title=”Swiss Cheese – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/jAnq8Fq6TwV” link=”http://nutrition.healthgrove.com/l/52159/Swiss-Cheese” link_text=”Swiss Cheese – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Calcium: 96.1% DV
    • Selenium: 18.1% DV

#13. Cinnamon

[findthebest id=”36mHX9AZbmJ” title=”Cinnamon – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/36mHX9AZbmJ” link=”http://nutrition.healthgrove.com/l/16797/Cinnamon” link_text=”Cinnamon – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Calcium: 100.2% DV
    • Magnesium: 15% DV

#12. Chia Seeds

[findthebest id=”e5HQKa94k8R” title=”Chia Seeds – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/e5HQKa94k8R” link=”http://nutrition.healthgrove.com/l/27467/Chia-Seeds” link_text=”Chia Seeds – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 83.8% DV
    • Selenium: 78.9% DV

#11. European Anchovies

[findthebest id=”7Us5aQsEbkx” title=”European Anchovies – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/7Us5aQsEbkx” link=”http://nutrition.healthgrove.com/l/17727/European-Anchovies” link_text=”European Anchovies – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Vitamin B3: 99.5% DV
    • Selenium: 97.3% DV

#10. Shiitake Mushrooms

[findthebest id=”iTNdXR0Jk6F” title=”Shiitake Mushrooms – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/iTNdXR0Jk6F” link=”http://nutrition.healthgrove.com/l/17227/Shiitake-Mushrooms” link_text=”Shiitake Mushrooms – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Vitamin B3: 70.5
        • Selenium: 65.9% DV

#9. Semolina Flour

[findthebest id=”2pMvMlbBBWt” title=”Semolina Flour – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/2pMvMlbBBWt” link=”http://nutrition.healthgrove.com/l/43846/Semolina-Flour” link_text=”Semolina Flour – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 127.7% DV
    • Vitamin B3: 30% DV

#8. Parmesan Cheese

[findthebest id=”dp7EzlJGKIB” title=”Parmesan Cheese – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/dp7EzlJGKIB” link=”http://nutrition.healthgrove.com/l/44782/Parmesan-Cheese” link_text=”Parmesan Cheese – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Calcium: 125.3% DV
    • Selenium: 34.1% DV

#7. Linseeds

[findthebest id=”aEMRS66at1z” title=”Linseeds – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/aEMRS66at1z” link=”http://nutrition.healthgrove.com/l/18415/Linseeds” link_text=”Linseeds – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Magnesium: 98% DV
    • Selenium: 36.3% DV

#6. Yellowfin Tuna

[findthebest id=”lE80F6EfBNH” title=”Yellowfin Tuna – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/lE80F6EfBNH” link=”http://nutrition.healthgrove.com/l/18262/Yellowfin-Tuna” link_text=”Yellowfin Tuna – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 154.6% DV
    • Vitamin B3: 110.4% DV

#5. Ginger

[findthebest id=”5a7itAP7TDv” title=”Ginger – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/5a7itAP7TDv” link=”http://nutrition.healthgrove.com/l/17067/Ginger” link_text=”Ginger – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 79.7% DV
    • Magnesium: 53.5% DV

#4. Egg Whites

[findthebest id=”g9srgBnd2pD” title=”Egg White – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/g9srgBnd2pD” link=”http://nutrition.healthgrove.com/l/27430/Egg-White” link_text=”Egg White – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Selenium: 178.7% DV
    • Magnesium: 18% DV

#3. Poppy Seeds

 

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

Good Source of:

    • Calcium: 143.8% DV
    • Magnesium: 86.8% DV

#2. Agar Seaweed

 

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

Good Source of:

    • Magnesium: 192.5% DV
    • Calcium: 62.5% DV

#1. Tofu

 

[findthebest id=”12C7qImQt5X” title=”Tofu – Nutrition Overview” width=”600″ height=”525″ url=”https://w.graphiq.com/w/12C7qImQt5X” link=”http://nutrition.healthgrove.com/l/45425/Tofu” link_text=”Tofu – Nutrition Overview | HealthGrove”]

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

Good Source of:

    • Calcium: 213.4% DV
    • Selenium: 77.6% DV

Research Nutrition Facts on HealthGrove