When we think healthy heart we generally imagine “skinny”, fat free, rabbit food. Recent studies have begun to challenge the worldwide belief that fat causes heart disease and have actually found long term benefits of adding monounsaturated fats to our diet. The key point in any eating plan though, is moderation.  Here are the top fats known to actually lower blood pressure and cholesterol and improve blood flow.

#Dark Chocolate is not only decadent but dense in flavanols which can lower blood pressure and prevent clotting. The antioxidant property of cacao also lowers bad cholesterol (LDL). This heart warming treasure of absolute pleasure only counts though if its 70% cacao and low in sugar content.

#Walnuts are loaded with healthy fats which can decrease bad cholesterol and raise your good cholesterol. About a handful a week is thought to reduce your risk of heart disease by up to 50%.

# Avocado, the modern superhero is crammed with monounsaturated fats which help lower cholesterol levels and is linked to lower risk of bloodclotting. Avos are also nutrient rich, containing: potassium which can control blood pressure and magnesium which is known to decrease the risk of heart disease.

#Salmon…Oh yes please! Rich, buttery, melt in your mouth goodness. There is no better way to get those Omega-3’s which are essential fatty acids shown to decrease irregular heart beat (arrhythmia), the build up of plaque in the arteries and triglycerides (a type of body fat associated with heart disease). Two servings a week, a portion size of your palm is recommended.

Foods to turn your nose up at: Processed meat (bacon, cold cuts, ham) is high in nitrites, preservatives and salt…all bad for for your heart. So basically…“cut the bologny”. Refined carbohydrates (white bread, sugary foods, crackers) take the cake when it comes to heart disease…so “dunk those donuts” and choose wholefoods rather.

Deep fried food…sorry, the comfort wears off but not the grease in “the works”…go for grilled instead.