While deaths due to heart disease have dropped in recent years, it’s still the No. 1 killer of Americans. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.

As you make daily food choices, base your eating pattern on these recommendations:

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• Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That’s because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.

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• Oatmeal is high in soluble fiber, which can lower cholesterol. It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream. Avoid instant oatmeal, which often contains sugar, and head instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.

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• Blueberries and strawberries. According to one recent study, eating more than three servings of blueberries and strawberries a week lowers the risk of heart attack. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels.

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• Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation, and can reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70{d855275bb5a53a691922ddbe09fd77e36a4f35d1f88aaf3bcf40ae4b44ffef7b} cocoa. Unfortunately, milk chocolate and most candy bars don’t make the grade when it comes to protecting your heart.

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• Citrus fruits are high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

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• Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fiber, vitamins, and minerals. What’s more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. And compared with milk or other proteins, soy protein can actually decrease LDL or “bad” cholesterol.

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• Potatoes, as long as they’re not deep fried, can be good for your heart. They’re rich in potassium, which can help lower blood pressure. And they’re high in fiber, which can lower the risk for heart disease.

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• Tomatoes are high in heart-healthy potassium. Plus, they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk.

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• Nuts, such as almonds, walnuts, pistachios, peanuts and macadamia nuts, all contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids. Look for varieties that don’t have a lot of added salt.

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• Legumes, such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat, and may help control blood sugar in people with diabetes. Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.

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• Extra-virgin olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves – both green and black – are another source of “good” fat.

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• Broccoli, spinach and kale. When it comes to your health, you really can’t go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids.

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• Flax seeds, as well as the ultra-chic chia seeds, are high in omega-3 fatty acids. That’s one reason they’re good for your heart. Another reason is their high fiber content. Plus, there are a million ways to enjoy them. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie.

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• Avocado. Like olive oil, they’re rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They’re also high in antioxidants and in potassium. They can be eaten on their own or blended into guacamole, perhaps with some health-promoting tomatoes.

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• Pomegranates contain numerous antioxidants including heart-promoting polyphenols and anthocyanins, which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart. Ultimately, though, it’s important to have variety in your diet. If you don’t like pomegranates or can’t afford them, reach for apples, which also contain plenty of health-promoting compounds.

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