Top super-foods for all-star heart health Published July 21, 2009 By By Shari Lopatin TriWest Healthcare SPOKANE, Wash. -- These top five superfoods from The American Dietetic Association and the "Nutrition Action Health Letter" will not only make you feel good, but will help protect you against heart disease, the top killer of adults in the U.S. 1. Beans. The ADA says beans are truly a superfood because each tiny bean has a powerful combination of protein, fiber, vitamins and minerals. Researchers have also found that diets that include beans could reduce the risk of heart disease and certain cancers. 2. Wild salmon. The omega-3 fats in salmon can help reduce the risk of sudden-death heart attacks. Plus, salmon caught in the wild has less PCB contaminants than salmon raised on a farm. 3. Mushrooms. Mushrooms are stocked full of antioxidants that help protect cells from free radicals, which can lead to cancer and sometimes heart disease. Mushrooms are a great source of potassium, copper and certain B-vitamins, as well. 4. Garlic and onions. For greatest benefit, use the whole vegetable and stay away from onion and garlic powders. The ADA reports that research shows these two foods may help lower LDL (bad) cholesterol, control blood pressure, prevent life-threatening blood clotting, act as antioxidants to reduce cancer risk and even promote immunity. You may need to eat one garlic clove daily to make a difference. 5. Blueberries. These fun little berries are bursting with antioxidants, more so than many larger berries. In addition to fighting off heart disease and cancer, blueberries can also fight aging. They're loaded with dietary fiber and vitamins A and C. Surprise superfood: dark chocolate Eating heart healthy can be a special treat, too. Recent research shows components of the cocoa bean and dark chocolate could positively impact the cardiovascular system, kidney function, brain health, immune system, diabetes and blood pressure. In fact, dark chocolate might help limit the build up of plaque in arteries by lowering LDL cholesterol, raising levels of HDL (good) cholesterol and reducing blood pressure. For more healthy tips and TRICARE-related information, visit TriWest's Healthy Living Portal at www.triwest.com/beneficiary/healthy_living.