Fruit: Eat as many different-colored fruits as you can. Fruits have antioxidants to protect your heart. The seeds in raspberries are high in fiber.

Chicken: Remove the skin, removing the fat.

Marinating Meats: Marinating meats with garlic, spices, and herbs reduces the potential for them to be carcinogenic when you grill or broil them.

Garlic: Garlic lower cholesterol levels and blood pressure.

Quinoa: This is one of the world's most perfect foods because it has more protein and fewer carbohydrates than most grains. It has 8 amino acids and can also lower your cholesterol.

Tofu: This soy cheese is a heart-healthy alternative to meat and eggs. It takes on all flavors and is a great source of protein.

Nuts: Nuts have fiber, vitamin E, and good fat. Walnuts have omega 3 fatty acids. A handful of nuts a day is good for the heart.

Enhanced Eggs: These eggs produced with omega 3 fatty acids add another source of this vital fat into your diet.

Dark Chocolate: a small quantity of high-quality dark chocolate helps lower cholesterol. Dark chocolate has the same antioxidant as red wine and green tea. It should be at least 70% cocoa.

Turmeric: It's a powerful anti-inflammatory agent and anti-cancer agent.

Potatoes: Fibrous and better for you than bread.

Fish: Salmon and tuna are rich in omega 3 fatty acids.

Spectrum Spread: This is a product with no hydrogenated fats, and is a source of omega 3 fatty acids. Try it as a butter substitute.