Heart Health: The top 5 foods to add to your grocery list

February is American Heart Month, a great time to evaluate our lifestyles and make decisions that will positively influence our health. The foods that we choose to eat can have an effect on the cholesterol levels in our blood. High cholesterol levels can lead to a build up of plaque in the blood vessels that supply our hearts and brains - organs that are essential to our existence. So regardless of how healthy our lifestyles are, it can't hurt to become more aware of the cholesterol levels in our blood (which should be checked during annual doctor visits) and our cholesterol intake through food. We can never be too careful when ensuring the health of two of our most vital organs!

The following is a list of heart-healthy foods to start incorporating into our daily diets. According to the Mayo Clinic, they are the top 5 foods that can lower cholesterol.

Oatmeal- Oatmeal contains soluble fiber, which reduces low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in our intestines. Soluble fiber is also found in foods such as kidney beans, apples, pears, barley and prunes.

Walnuts- Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic.

Fish and omega-3 fatty acids- The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. To maintain the heart-healthy benefits of fish, bake or grill it. Omega-3 fatty acids are also found in foods like ground flaxseed or canola oil.

Olive oil- Olive oil contains a potent mix of antioxidants that can lower "bad" (LDL) cholesterol but leave "good" (HDL) cholesterol untouched.

Foods fortified with plant sterols and stanols- Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.

Incorporating these foods into our diets can help prevent and/or lower high cholesterol. Try oatmeal with fruit for breakfast, instead of sugary cereals or bacon and eggs. Start incorporating fish into dinners where red meat would usually be the main dish. Let's start making these changes to our diets today, to encourage heart-healthy lifestyles for our families and our community.