Today everyone is concerned about his or her heart health and are attempting to lower cholesterol, keep blood pressure under control, maintain a healthy digestion and boost the immunity. Thus many people are jumping onto a sort of 'functional food wagon'. What exactly is a functional food wagon? In simple terms a functional food wagon is just foods that promote healthy body functions, helping the body repair itself and work optimally. Before you jump onto the trend first lay the foundation of a healthy diet with whole foods, then weave in functional foods.

Here are the experts' top 6 recommendations for foods that are vital for your heart health.

1. Calcium: Calcium in foods helps to lower high blood pressure, helps with regular heart beat, and builds strong bones (even men are at risk for osteoporosis). Calcium is a nutrient most of us aren't getting enough of. One of the best ways to get calcium is through foods like milk, cheese, and yogurt, not everyone likes or can tolerate dairy. Here's where functional foods can play a part, say the pros. Along with eating calcium-rich whole foods like dark, leafy greens, look for fortified orange juice, breads, waffles, and soy milk. And don't forget to get enough vitamin D, which is vital to calcium's absorption.

Calcium requirements: Adults and pregnant women aged 19 to 50 years - 1000 mg per day, adults over 51 years - 1200 mg and pregnant women below 19 years - 1300 mg daily.

2. Fiber: We all know that fiber aids in digestion, but keeping us regular is just the beginning. This major nutrient also helps fight disease, and may lower risk for high cholesterol, heart disease, diabetes, and cancer. Produce and whole grains are prime sources for heart-healthy fiber, while functional foods such as breads, cereals, soymilk, and yogurts can fill in gaps.

Fiber requirements: At least aim for 30 grams daily.

3. Omega-3 fatty acids: One of the most powerful nutrients known to mankind, these poly-unsaturated fats are essential for a wide range of functions. Omega-3 fatty acids not only raise good, HDL cholesterol and lower bad LDL cholesterol, they may also lower your risk of heart attack and strokes. whole foods rich in omega-3s like salmon, walnuts and flax, as well as functional foods such as omega-3-rich eggs, breads, milk, soy milk, and cereal are excellent sources.

Requirement: For people with documented heart disease 1 gram daily. For others eating fish twice a week will give the requirements that the body needs.

4. Plant sterols and stanols: Plant sterols reduce cholesterol in the blood and help people fight coronary artery disease. Plant sterols and stanols are found in small amounts naturally in grains, vegetables, fruits, legumes, nuts, and seeds. To get better quantities and if you have high cholesterol, look for plant sterols in margarine, fortified juices, granola bars, among other foods.

Requirements: For those with high cholesterol levels at least 2 grams per day. For those with low or normal cholesterol no additional requirement apart from diet is recommended till date.

5. Probiotics: Probiotics are live microorganisms very similar to the beneficial ones that are already present in our gut. Though still in the early stages of study, encouraging evidence suggests that probiotics may benefit those on antibiotics, those with some bowel disorders, diarrhea, or certain infections. While yogurt is a well-known functional food with probiotics, one can also find them in juices and soy drinks though some foods have far more than others.

Requirement: No actual recommendations exist. If you feel you can actually benefit from them talk to your doctor.

6. Vitamin D: Vitamin D is one of those vitamins that we just cannot do without. Known to prevent a wide variety of illnesses including cancers, Vitamin D is easily available. Just 10-15 minutes in warm sunshine for several weeks can enable the body to synthesize its requirement. The limiting factors are geography, dark skin, sunscreens and season. Thus one has to resort to functional foods like milk, yoghurt and fruit juices for their supply of vitamin D.

Requirements: 200 international units daily for those under 50 years, 400 IU for people between 51-70 and 600 IU for those above 70 years.

Always remember that for good heart health you do need the foundations of a good diet. The basics of a heart-healthy living, includes eating lots of good-for-you foods like fruits, veggies, and whole grains, getting plenty of exercise, and maintaining your weight. In addition to this resorting to the functional foods will fortify your heart's health.