Duluth, Minn. ? If you’re concerned about the condition of your ticker, here’s a nutrition strategy worth trying: EAT your way to a healthy heart.

“There are many foods you should eat more of,” said Bonnie Brost, registered dietitian and cardiac rehab specialist at St. Mary’s Medical Center in Duluth, Minn. “One of the most consistent findings in dietary research is that a high intake of fruits and vegetables lowers the risk of heart disease and stroke.”

Brost’s recommendations for heart health go well beyond the fruit bowl.

“Many of us need to include more of the ‘good’ fats the monounsaturated fats in our diet,” she said.

Monounsaturated fats tend to increase levels of beneficial HDL cholesterol and decrease levels of artery-clogging LDL cholesterol. Nuts, seeds, canola oil and olive oil are among the best sources.

“Have one or two handfuls of nuts as a snack versus pretzels or potato chips; saute lean meats, fish, chicken or vegetables in a small amount of canola or olive oil; sprinkle a few sunflower seeds or walnuts on your salad,” suggests Brost.

Brost instructs her patients to use regular salad dressings not low-fat or fat-free versions.

“The low-fat versions of cookies, crackers and salad dressings are not necessarily better,” she said, “whereas many regular salad dressings have a canola oil or olive oil base, which provides an excellent source of the monounsaturated fats.”

Brost’s advice comes as welcome relief to those who are tired of counting and calculating every gram of fat they put in their mouths.

“Instead of restricting yourself, try adding something new to your meals,” she said.

Here are some suggestions:

l Soy.

“Nutritionally speaking, the soybean is a veritable powerhouse,” said Greta Zanko, soy enthusiast and dietetic technician at Miller-Dwan Medical Center in Duluth, Minn. “Soybeans have an excellent nutrient profile which is favorable to heart health. They are low in saturated fat, rich in fiber and loaded with high-quality protein.”

Research has shown that 25 grams of soy protein per day will significantly lower cholesterol. You can consume this amount of soy protein in just 2 to 3 soy food servings.

“A cup of soymilk on your breakfast cereal or in your morning latte, a soy burger for lunch, and a handful of roasted soynuts for a snack will meet your daily goal,” she said.

l Flax.

Flax seed is rich in Omega-3 fatty acids, which may help to lower blood cholesterol levels. Flax is a good source of dietary fiber, and contains many essential nutrients including calcium, iron, niacin, phosphorus and vitamin E.

“Flax seed can be used in breads or muffins in its ground or whole seed form,” said registered dietitian and food science expert, Sue Bodin, of Duluth. “It also can be used in place of some of the flour.”

Bodin emphasized that when making ingredient substitutions, it is important to keep in mind that the appearance and texture of the end product may differ from the original recipe.

Another way to incorporate flax is to use flaxseed oil.

“It is quite expensive,” said Bodin, “but if you can substitute even a little of it for regular oil, you can get the nutritional benefits.”

Flaxseed oil is highly unsaturated and susceptible to damage by heat, light and oxygen; therefore, it should always be refrigerated.

l Fish.

Like flax, cold-water fish, such as tuna, salmon, sardines, mackerel and lake trout are rich in Omega-3 fatty acids.

The Omega-3’s seem to help prevent blood platelets from clotting and sticking to the walls of blood vessels.

Based on this, the American Heart Assn. recommends consumption of at least 2 servings of fish (especially fatty fish) per week.