Carrots

These sweet, crunchy veggies may help control blood sugar levels and make diabetes less likely. They may also help your cholesterol levels, since they're a source of soluble fiber -- the kind of fiber also found in oats.
Tip: Add shredded carrots to spaghetti sauce and muffin batter.

Swiss Chard

The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. You'll also get fiber, vitamin A, and the antioxidants lutein and zeaxanthin from these greens.
Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted; season with herbs and pepper

Oranges

This sweet, juicy fruit has the cholesterol-fighting fiber pectin as well as potassium, which helps control blood pressure. Research shows that OJ may make your blood vessels work better and lower blood pressure a bit.
Tip: A medium orange averages 62 calories with 3 grams of fiber.

 

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Edamame 
These green soybeans have moved beyond Japanese restaurants, where they're a tasty appetizer. They're packed with soy protein, which can help lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber -- equal to four slices of whole wheat bread.

Tip: Try frozen edamame. Boil and serve warm in the pod.

Tofu

Serve up tofu, and you get a great form of vegetarian soy protein with its heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the taste of the spices or sauces you use to cook it.
Tips: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.

Sweet Potatoes

Swap out white potatoes for sweet potatoes. With a low glycemic index, these spuds won't cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.
Tip: Boost their natural sweetness with cinnamon and lime juice, rather than sugary toppings.

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Barley

Try this nutty whole grain in place of rice with dinner, or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood sugar levels, too.
Tip: Hulled or "whole grain" barley is the most nutritious. Barley grits are toasted and ground -- nice for cereal or as a side dish. Pearl barley is quick, but much of its fiber has been removed.

Coffee

Coffee and tea may help protect your heart -- even decaf coffee works! Studies show that people who drink 3-4 cups a day may be less likely to get diabetes, too. If you already have high blood pressure, be careful, since caffeine can make it worse.
Tip: Choose black coffee or a non-fat latte to limit fat and calories.

Foods Fortified With Sterols

Some margarines, soy milks, almond milks, and orange juices have cholesterol-fighting sterols and stanols added. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol.
Tip: Eat or drink at least 2 grams of sterols a day.

Blueberries

Blueberries are simply brilliant when it comes to nutrition. Their anthocyanins give them their deep blue color and support heart health. Blueberries also have beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber.

Tips: Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce