Eating the right foods, in the right portions can actually increase the strength and health of your heart. For optimal heart health, incorporate these three nutrients into your daily diet.

1. Healthy fats. Omega 3’s found in nuts, fish, avocados, olives, and certain oils will actually help lower bad cholesterol, and clear the arteries. This helps the heart work less, making it easier to deliver much needed oxygen and blood throughout the body. If you choose to consume oils such as sunflower oil do not heat them up, as the nutritional properties are destroyed by heat. Try adding nuts or a can of tuna or wild salmon to your salad.

2. Fiber filled foods. Soluble fiber found in foods such as apples, carrots, brown rice, and oats can maintain a health blood sugar level in the body, lower cholesterol levels, and decrease the risk of heart disease. The best way to incorporate these foods into your diet is to eat mostly fresh fruits, vegetables, and beans as these are the foods that are the most nutritious and have the fewest amounts of calories.

3. B Vitamins. There are many different kinds of Vitamin B, but three specific ones are the key to heart health. Vitamin B6, B12, and folate play a role in protecting your heart in their own different ways. Vitamin B6 reduces the levels of homocysteine, which can be particularly harmful to coronary arteries in the heart. Vitamin B12 and folate actually work together to help regulate healthy red blood cell formation. Get your B Vitamins by eating nuts, dairy, soy products, bananas, carrots, and spinach. There are many other foods which provide these helpful B Vitamins so it should be an easy task incorporating the recommended amount into your diet.

Along with eating right, exercising regularly will work out and strengthen your heart as well as preventing heart disease. It has been shown that as little as one exercise session can improve the health of blood vessels and reduce lipid levels. Get up, get moving, and eat right-your heart will thank you for it.