If your only idea of seaweed is the slimy stuff that squishes between your toes at low tide, it’s time for a reset. Think of seaweed as waterlogged salad greens—a nutrient-dense gift from the sea that’s ready to infuse mealtime with an umami-briny flavor.

And here’s a reason to eat sea greens more often than just occasionally as part of a sushi binge: A report in The American Journal of Clinical Nutrition found that adults with high rates of seaweed consumption were less likely to be inflicted with heart disease. While this data is more correlation than causation, at the very least adding some seaweed to your diet can impart new flavor profiles. Here are some ways to ride the wave:

Seaweed Chart