Submitted by Patricia Golden, DO, family medicine physician with Wheaton Franciscan Medical Group.

February is Women’s Heart Health Month, which is a great time to reexamine what we can do to help improve our heart health. Starting simple by changing the way we look at food and focusing on foods that can be beneficial is a good start.

The old adage “you are what you eat” is so true in so many ways, including when you talk about heart disease. Heart disease continues to be the number one killer of both men and women in the U.S., and studies are showing that your diet plays a stronger role in your overall chances in developing cardiovascular disease.

While statins are the most effective single medications for reducing heart disease (they reduce the risk in developing heart disease by 25 to 30 percent), studies show that up to 70 percent of heart disease can be avoided with the right diet.

Sound too good to be true? Here are some of the top heart-healthy foods to consider eating more of in your daily diet:

Blueberries are one of the most powerful disease-fighting foods. They contain anthocyanins, the antioxidant responsible for their dark blue color, and are packed with fiber and vitamin C.

Oranges  - The soluble fiber pectin –found in the pulp and pith in oranges act like a giant sponge, soaking up cholesterol in food and blocking its absorption–just like a class of drugs known as bile acid sequestrants. The potassium in oranges helps counterbalance salt, keeping blood pressure under control. A new study shows citrus pectin helps neutralize a protein called galectin-3, that causes scarring of heart tissue, leading to congestive heart failure–a condition that is often difficult to treat with drugs. High galectin-3 levels is found in roughly 20% of Americans over age 50. A 2009 study shows that a diet high in fruits and vegetables decrease the risk of heart failure by 37%.

Salmon - The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. This cold-water fish is a great source of protein and is high in omega-3 fatty acids, which help improve heart health.

Kale is a dark leafy green, sometimes called a “superfood”. Kale holds heart-healthy antioxidants, omega-3 fatty acids, fiber, folate, potassium, and vitamin E. It’s also rich in lutein, which a recent study showed protection against early atherosclerosis. Kale even contains an unusual compound, glucoraphanin that activates a special protective protein called Nrf2, which helps protect your arteries from developing plaque deposits.

Garlic - Research suggests that targets an enzyme called angiotensin, which constricts blood vessels. Though the effect is modest compared with medications, garlic also seems to have a significant impact on the buildup of plaque.  While garlic tablets and extract is available, studies recommend better impact by using the food itself.

Red Wine helps improve HDL, the “good” cholesterol that helps prevent plaque. In addition, studies show red wine contains polyphenols that help keep blood vessels flexible and reduce the risk of unwanted clotting. Dark beer such as Guinness stout delivers many of the same beneficial polyphenols. Remember: too much alcohol can cause other health issues, so moderation is key.

Dark Chocolate is rich in compounds called flavanols, which improve blood vessel flexibility. We can all get them from chocolate – a few squares a day. Dark chocolate is likely to have more, because it starts with a higher cocoa content – but that’s no guarantee, since different processing methods can destroy them. Dove Dark chocolate has been shown to have high levels of flavanols.

Lentils and other legumes provide lean vegetable protein and fiber but also provide folate, potassium and magnesium, which is hailed by some as ”nature’s own calcium channel blocker”–a type of drug that fights hypertension. Potassium balances salt, keeping blood pressure under control.  

Now keep in mind … you can’t disease-proof your heart by simply adding a few items here and there to your regular diet. But taking active steps to change your eating to eat leaner proteins, fewer processed foods, and more heart-healthy items like those outlined above may help you better achieve your heart health goals.