The top 10 heart-smart foods your family needs now

When your children are young, you feed them well so they can grow, learn, and play, but you hardly think of how food choices affect their heart health.  With February now widely known as "Heart Month," it's the perfect time to focus on food choices that will promote a strong cardiovascular system and help protect the entire family.

Heart disease is typically a product of long term changes in your heart, veins, and arteries over time; many relating to nutrition.  Incorporating heart-smart foods into your children's meals early on will make them more likely to follow the same practices later in life.  But don't think these foods are just for the kids, adults can see major impacts on their heart health with good nutrition at any age.

So what foods are working overtime for your heart? Here's the top 10 heart-smart foods for your family:

Oatmeal: This whole grain is power packed.  It's rich in soluble fiber to decrease LDL or "bad cholesterol," as well as niacin to increase HDL or "Good Cholesterol."
Expert tip:  Make your own and add fruit, or pick the lower sugar/ high fiber convenience versions  to limit added sugars.

Salmon:  Adding "fatty fish" to your menu will increase omega-3 fatty acids to lower triglycerides (TG), and as an added bonus it contains calcium, niacin, and Vitamin D.
Expert tip:  Make fish a lean protein replacement for meat in kid-friendly dishes like tacos and stir fries.

Berries: A mix of richly colored berries like blueberries, raspberries, and strawberries contain fiber and compounds that increase HDL (good cholesterol), and help to lower blood pressure (BP) by relaxing the blood vessel walls.
Expert tip:  Keep these washed items in the front of your refrigerator for easy snacking.

Peppers: Stocked with a myriad of vitamins (B1, B2, B6, C), folate, and fiber, pepper help decrease inflammation and help lower cholesterol.
Expert tip:  Cut into strips and serve with a low fat dip as a healthy lunch box staple.

Beans: Black, red, or pinto – the soluble fiber in beans binds cholesterol and flavonoids to protect against platelets sticking together in the blood.
Expert tip:  Serve with whole grain rice as a hearty main dish, or exchange them for chick peas to create a delicious hummus.

Whole Grains: You've seen the cereal commercials… and they're true.  Whole grain cereals, pasta, breads, and rice are packed with fiber and B vitamins to help reduce the LDL "bad cholesterol."
Expert tip:  Look for the word "whole" in the ingredient list to make sure the product has these benefits.

Nuts: Monounsaturated fats, the kind that helps your "good cholesterol," are the heart healthy component of nuts like almonds and walnuts.
Expert tip:  Incorporate nuts into homemade trail mixes for a great on-the-go snack.

Dark Chocolate: Probably the favorite of everything on the list!  Dark chocolate contains flavonoids which helps to lower blood pressure and reduce inflammation.  Choose at least 70% cacao for the health benefits. 
Expert tip:  Dip strawberries in dark chocolate for a heart-healthy, delicious dessert

Apples: Does an apple a day really keep the doctor away?  Maybe.  Multiple studies conclude that frequent apple eaters  have less  risk of dying from strokes and heart disease, likely due to the pectin (soluble fiber) and flavonoids.
Expert tip:  Keep the skin on (if kids are old enough) to get the maximum nutrition benefits.

Bananas: An all around family favorite and one of the best sources of potassium to help maintain normal heart function.  Potassium also helps regulate sodium and water content in the blood.

Take control of your family's heart health early, and look forward to a happy, active life for years to come.

Beth Wallace is a registered dietitian at the Children's Hospital of Philadelphia and regular contributor for the Healthy Kids blog. Read more of her expert advice at philly.com/bethwallace.