Wild salmon, sardines and anchovies are all rich sources of omega-3 fatty acids. Considerable research links these "healthy fats" to various health benefits. They not only reduce LDL levels, but they help lower high blood pressure and cut cardiovascular risk. Foods rich in omega-3 fatty acids may also raise levels of "good cholesterol" (HDL), which helps ferry bad cholesterol to the liver, where it can be eliminated from the body.

Given these benefits, it's no wonder that the AHA recommends that healthy adults with no history of heart disease should consume at least two servings of baked or grilled fatty fish each week. As for those who don't eat fish, try soybeans, seeds or nuts. A study in Hypertension: Journal of the American Heart Association reported that omega-3 fatty acids from nuts (such as walnuts) and seeds (such as flaxseed) had as much impact on blood pressure as omega-3 fatty acids from fish. But watch the intake of nuts, which are high in calories. Just a handful a day is enough to provide benefits for the heart.