Wondering what you can do to take care of your heart? The answer may be as close as your refrigerator. With all the talk about cutting back on things like cholesterol and trans fats, don’t forget that what you do eat is just as important as what you don’t. Here are some great dietary choices to boost your heart health and help keep it that way.

Garlic
It’s been used for its medicinal properties for centuries, but these days the hype on garlic is all about heart health.

Oatmeal
You may have seen oatmeal ads touting its heart-healthy benefits. That’s because it contains a special type of fiber called beta-glucan that’s known to support healthy cholesterol levels. In fact, studies have shown that individuals can lower their total cholesterol by as much as 23 percent just by eating a bowl of oatmeal every day. And that’s pretty significant news when you consider the fact that even a one percent drop in cholesterol can measurably help support heart health. Oats also contain a unique antioxidant compound called avenanthramides, which helps prevent the oxidation of LDL cholesterol that can contribute to heart disease.

Fish
If you’re not eating fish a couple times a week, you’re missing out on some serious health benefits. Fatty types of fish are rich in good-for-you omega-3 fatty acids. And the news on omega-3s is particularly compelling if you’re concerned about heart health. There’s evidence that these fatty acids may help maintain blood pressure and cholesterol levels that are already within the normal range and reduce the risk of coronary heart disease. For the most benefit, try fatty, coldwater fish like salmon, mackerel, tuna, sardines or herring.

Blueberries
Loaded with antioxidants like anthocyanins, blueberries help guard against free radical damage. In fact, they deliver 38 percent more of this cardio-protective compound than red wine. To get the full benefit of blueberries, eat them fresh rather than having them in processed foods or juices.

Nuts and Seeds
If you avoid nuts and seeds just because of their fat content, it’s time to give them another try.  While they tend to be high in fat and calories, eating nuts in moderation is actually good for you. That’s because they’re rich in monounsaturated fat, which helps lower bad cholesterol without reducing the good.  Unsaturated fatty acids like omega-3s also promote healthy blood vessels and help maintain blood pressure and cholesterol levels. Plus, nuts and seeds are rich in the antioxidant vitamin E, as well as amino acids that help keep artery walls healthy. To get your fill, eat a small handful of almonds, walnuts or flaxseeds each day.

Soybeans
Don’t let their small size deceive you. Soybeans are packed with protein, calcium, fiber, vitamin B and iron. Plus, they also contain protective plant chemicals called isoflavones, which may help reduce the risk of cardiovascular disease. These plant chemicals inhibit the cell growth that causes plaque to form on the arteries and may also help lower cholesterol. Legumes like soy are loaded with protein and contain no cholesterol. Couple that with the fact that they’re low in fat, and you’ve got a great meat substitute that’s also good for your heart.

Avocados
Avocados are yet another example of a food that’s high in fat but still good for you. Like nuts and seeds, avocados are a great source of heart-healthy monounsaturated fat. They also contain phytonutrients that help slow cholesterol absorption while guarding against hypertension. And they’re a good source of potassium and folate, which promote heart health and may help reduce the risk of heart disease.

Olive Oil
If you substitute extra-virgin olive oil in place of butter and other oils when cooking, you’re doing more than just making your food taste good. A study of olive oil use in Greece found that using olive oil exclusively in cooking was associated with a much lower likelihood of having heart disease. Another study found that LDL cholesterol that contained monounsaturated fats of olive oil was more resistant to oxidation. And given the fact that oxidation is what causes cholesterol to stick to artery walls, consuming olive oil may be a good way to prevent the damage that could lead to a heart attack or stroke. In addition to cooking with it, you can also use olive oil instead of butter as a condiment on breads and other foods.

Plant Sterols and Stanols
If you’re not yet familiar with these terms, you probably will be soon. As you might have guessed, plant sterols and stanols are derived from plants. Researchers have found that they help reduce cholesterol by preventing it from being absorbed in the intestinal tract. Found in many grains, vegetables, fruits, legumes, soybeans, nuts and seeds, plant sterols and stanols are now commonly used to fortify margarine. If you do decide to incorporate fortified margarine in your diet though, do so in moderation. Since margarine is often hydrogenated and contains trans fats, a little goes a long way.

Dark Chocolate
As if you didn’t already have enough excuses to eat dark chocolate, you can add heart health to the list. Dark chocolate contains antioxidants and flavonols that help lower blood pressure and cholesterol. Just don’t overdo it or you’ll negate the health benefits.