All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart disease. It's an important ingredient to prevent cell damage and repair it.

Here's a list of heart healthy foods, which should be included in our diet on a regular basis.

Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms - brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.

Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.

Nuts
If you are the kind that cannot resist in any form, then you are on the right track. Nuts like almonds and walnuts provide nutrients like plant omega-3 fatty acids, vitamin E, magnesium, fibre, mono and polyunsaturated fats, and phytosterols. Best had when mixed with a bowl of fruit salad, yogurt, cookies or spiced milk.

Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.

T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.

Crunchy veggies
Shredded carrots and broccoli perk up any dish, soup or salad, and give us alpha-carotene (a carotenoid), fibre, potassium, calcium, Vitamin C and E.

Spinach
Most of us swear by this bunch of green leaves. Versatile, it is used in salads, soups, spicy dishes, sandwiches, and is rich in lutein (a carotenoid), B-complex vitamins, folate, magnesium, potassium, calcium, fibre.

Sweet potato
Believe it or not, but sweet potato gets a thumbs-up by health experts for it richness in beta-carotene, vitamins A, C, E and fibre. It can be eaten as it is, or in boiled form.

Oranges
This citrusy fruit needs not introduction. It's on every health conscious person's list. A pack of orange juice is a rich source of Vitamin C, folic acid and B6.

Tomatoes
If nothing, you can never fail with tomatoes. It is a must in Indian kitchens, and rich in beta and alpha-carotene, vitamin C, potassium, folate, fibre.

Papaya
Yet another fruit that's popular with health conscious people is papaya. A plate of papaya bites is enough to give you your beta-carotene, Vitamins C and E, folate, calcium, magnesium, and potassium.

Dark indulgences
Dark chocolate and tea are usually considered as indulgences that can be avoided. But the medical world surprisingly threw up these names as foods that keep the heart healthy as it's high on reservatrol and flavonoids (cocoa phenols). So next time someone chides you about your 'sinful' habits, show them this list for a happy heart!