These Food Items Belong In Your Diet If You Want A Healthier Heart

Published on March 17, 2020
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A healthy diet has become more popular over recent years and we daresay it’s a trend worth following. People are constantly looking for more natural ways to lower the risk of cardiovascular and other diseases. In some cases, they just want to change their diet for the better. If you want to do the same, here are some of the healthy hacks that you can do.

Superfoods are filled with nutrients and antioxidants. Choosing to add superfoods to your diet can not only improve your health but also boost your immunity to diseases as well. There have been plenty of studies that show how changing your diet can help prevent the onset of heart-related issues. By changing your habits into healthier ones, you can prevent the development of diabetes, high blood pressure, obesity, clogged arteries, and high cholesterol. We have scoured the internet to find the superfoods that will help you get on the right track towards a healthier life.

Oranges

Oranges can be a delicious way for you to kick-start a new healthy regimen. They are a refreshing fruit packed with vitamin C. This thirst-quencher is also brimming with nutrients and fiber. The fruit is filled with high levels of pectin, a soluble fiber that aids in the absorption of cholesterol in food. This tasty citrus is also overflowing with potassium. It helps decrease blood pressure and the intake of sodium in the body. Potassium also neutralizes proteins that trigger heart failure or heart scar tissue.

Oranges

Oranges

Kale

The use of kale has been on the rise as of late. It is one of the most nourishing members of the cabbage family. This leafy vegetable is overflowing with nutrients that aid in repairing the cardiovascular system. It also helps prevent the development of heart disease. Although kale is occasionally hard to find, the health advantages it brings are definitely worth the effort of searching for it. It is one of the vegetables that greatly boost the well-being of your heart. Kale is brimming with fiber, antioxidants, and omega-3 fatty acids. It is also very low in calories and fat. In addition, it has anti-inflammatory properties. The isothiocyanates (ITC) from glucosinolates in kale is also found to be effective in fighting cancer. These are the reasons why many people have added kale to their diet and why some even include it in every meal.

Kale

Kale

Garlic

Everyone knows that garlic naturally repels vampires. Additionally, it is a superfood that helps maintain your heart as well. Garlic is usually one of the most basic ingredients for many cooking recipes. It brings a lot of health benefits like lowering the level of plaque in the arteries and greatly reducing blood pressure. This superfood also lessens the enzymes that may cause the blood vessels of your body to constrict. In its pill form, the effect of garlic further increases. Studies have shown that it can reduce the build-up of plaque in the arteries by as much as fifty percent. Garlic is also a natural antiseptic, thus, it helps prevent the growth and proliferation of germs and bacteria.

Garlic

Garlic

Red Wine

While this may not be a vegetable, people still consider red wine one of the superfoods that provide a lot of health benefits. Drinking wine is truly one of the best ways to relax and end the day. You can easily pair it with your favorite dish or a few slices of cheese, some crackers, and grapes. You can unwind while sipping your favorite wine and keep the doctor away at the same time. Some experts have stated that drinking a glass of red wine a day in moderation can boost your HDL levels. In turn, it prevents the cholesterol build-up in your body. Red wine is also abundant in anti-oxidants that greatly prevent the development of coronary heart diseases. It also lowers the risk of having blood clots by making sure that the blood vessels in your body stay flexible.

Red Wine

Red Wine

Chocolate

If you love chocolates, then you now have more reason to eat more of it! Chocoholics, this is great news for you. This delectable treat does not only give you a happy fix in an instant, but it will also help reduce the risk of getting heart disease and prevent you from having a stroke. A study conducted by Harvard discovered that people who regularly consume raw cocoa have lower blood pressures. The same study also showed that the respondents did not show any signs of hypertension. The delicious dark chocolate is naturally filled with antioxidants called flavonols. The regular intake of chocolates in moderate amounts can help increase the flexibility of the blood vessels and lower blood pressure. In turn, it will naturally help your body prevent any heart-related diseases.

Chocolate

Chocolate

Lentils

Lentils are not only one of the best ways to add more flavor to your dish or salad, but they also offer a lot of health benefits. Furthermore, lentils are loaded with vitamins and minerals. They are a good way to have your daily dose of magnesium, potassium, and protein and they also contain plenty of fiber and folic acid. These super legumes are great sources of energy and protein with plenty of fiber and folic acid.

A lot of research has been conducted, showing the advantages of consuming lentils. People who regularly eat a lot of legumes such as beans or lentils have shown a lower risk of getting cardiovascular diseases or developing a stroke. They can also lower blood pressure and cholesterol levels. They also lower the possibility of plaque build-up in your blood vessels.

Lentils

Lentils

Almonds

The almond is definitely one of the most delicious members of the nut family. It is not only a great snack or ingredient but it is also good for your health. Almonds are full of  nutrients that help improve memory retention and intelligence. They also lower the possibility of developing diabetes and coronary problems. Also, the regular intake of tasty almonds can aid in lowering the cholesterol in your body. Almonds have high levels of plant sterols which prevent the body from absorbing too much harmful LDL. Thus, they cut down the risk of getting cardiovascular complications.

Almonds

Almonds

Pomegranates

Add a bit of zing to your salad, shake, or smoothie by including pomegranates. This refreshing fruit is one of the superfoods that are just overflowing with antioxidants. They help protect your arteries against the oxidation of plaque within the walls of your blood vessels. By doing so, they help stop heart disease from developing. Studies have shown that this wonderful fruit also prevents prostate cancer, strokes, and diabetes. Pomegranates can help stop the development of Alzheimer’s disease as well. As a bonus, they improve your dental, joints, and liver health. You will also be glad to know that pomegranates give you better-looking and healthier skin.

Pomegranates

Pomegranates

Blueberries

Do you love blueberries? If so, you have all the more reason to love this superfood. Blueberries contain plenty of anti-oxidants and nutrients. A lot of research has been conducted proving the health benefits of blueberries. By eating at least three servings of blueberries a week, you can reduce cholesterol build-up. They protect your arterial walls from plaque build-up as well. Furthermore, this delectable super fruit can help remove some cancer-causing agents from your body and lower the risk of developing heart disease.

Blueberries

Blueberries

Beets

Beets are overflowing with antioxidants, vitamins, and minerals. These purple superstars come with betaine, a plant alkaloid. They also contain B-vitamin folate that vastly improves your health. Beets are wonderful additions to any salad. They are not only tasty, crunchy, and sweet, they also lower the risk of developing heart disease. Plenty of studies have shown that they greatly strengthen organs by enabling them to effectively fight off fatal illnesses like cancer.

Beets

Beets

Salmon

Salmon is yet another super fish on the list. It is also known as the chicken of the sea by most people. Salmon is commonly used as the star ingredient of sushi or salads. It is also mostly added to create gourmet dishes. Additionally, the delicious fish is filled with omega-3 fatty acids and nutrients. This delectable oily fish actually helps reduce the levels of triglycerides and prevent blood clots from occurring. It also helps widen constricted arteries and, in the long run, lowers the risk of heart disease.

Salmon

Salmon

Tumeric

Turmeric is commonly used in most Asian or Middle Eastern dishes. It is also the best ingredient to spice up dishes like curry. It provides rich flavors that will take your dish to the next level. Furthermore, turmeric is also popular for its medicinal value and nutritional benefits. Research has shown that turmeric has curcumin, a compound that helps block the enlargement of the heart, also known as cardiac hypertrophy. This spice is also known to lower blood pressure, prevent obesity, and correct the malfunctioning of blood vessels. It also reduces the risk of developing heart diseases.

Tumeric

Tumeric

Chia Seeds

Chia seeds can be a great fruit topper or a way to cool down by making it into a delicious smoothie. In fact, it is considered to be one of the superfoods with the highest health benefits in the world. This wonderful superfood is a great source of antioxidants, fiber, and protein. They also have high amounts of omega-3 and nutrients. Chia seeds are low in calories and are an effective way of lowering cholesterol levels. This, in turn, promotes a healthier heart and a lower risk of getting heart disease.

Chia Seeds

Chia Seeds

Apples

An apple each day truly keeps the doctor away. It is one of the super fruits that can easily be found in any of your local markets and even right in your pantry. Apples offer a wealth of nutritional benefits as they have vitamins, minerals, and antioxidants that aid in lowering blood pressure. They also prevent the risk of developing heart complications. Apples have numerous varieties that you can choose from. Each one has a unique flavor, color, and, most importantly, health benefits. You will definitely enjoy these different varieties every time.

Apples

Apples

Avocados

Avocados can be an amazing ingredient for salads. They can also be added as toast toppers or transformed into a tasty guacamole. In some countries, they can be mixed with cream and even other fruits for a healthy and filling snack. It is safe to say that millennials nowadays cannot do without a slice of avocado. There have been plenty of cafés that have avocados as their main ingredient. This creamy superfood is not only tasty but also rich in potassium and antioxidants. Avocados are filled with monounsaturated fats which help reduce cholesterol levels. They also give plenty of benefits that improve your heart health which, in turn, lowers the danger of developing heart sicknesses.

Avocadoes

Avocados

Eggplant

This amazing purple vegetable tastes great when grilled or baked. It can also be the best base for almost any vegetable dish out there. Eggplants are overflowing with minerals, vitamins, and antioxidants. This purple superfood also contains flavonoids and nasunim. These help in improving blood circulation and in reducing the levels of cholesterol. Eggplants also help prevent blood clots within the arteries and lower the risk of heart disease. Eggplants are not only one of the best brain foods but they also prevent damage from occurring in the cell membranes and effectively fight off cancer.

Eggplant

Eggplant

Broccoli

Most children dread the thought of having broccoli for dinner. It is very likely due to not being able to leave the table until they have finished eating their greens. However, broccoli actually offers a lot of nutritional benefits. It may be green monsters for kids but it is jam-packed with antioxidants and minerals. Lately, many have found creative ways of incorporating the green superfood into a lot of dishes. Some mix it in with their pasta, salad, or stir-fries. In fact, this vegetable reduces cholesterol levels and helps keep the blood vessels strong. Broccoli has an anti-inflammatory agent called sulforaphane that aids in the prevention of the development of long-lasting blood sugar complications.

Brocolli

Broccoli

Carrots

This crunchy snack is not only delicious but it is also a heart-healthy vegetable. Carrots help improve your eyesight which will allow you to see better at night. These orange superstars are rich in strong antioxidants called carotenoids that help lower the risk of heart disease. Carrots are also overflowing with nutrients and vitamins. They have vitamins K, A, and C which assist in building healthy bones and a strong nervous system. Carrots also prevent the development of cancer. They also lessen the amino acid levels which is one of the causes of heart problems.

Carrots

Carrots

Chicken

Everyone loves chicken. It can either be grilled, baked, or even stir-fried. It is one of the tastiest ingredients to many of the common dishes we eat on a daily basis. Furthermore, it greatly benefits your health. Chicken is a lean meat which means it contains less cholesterol and saturated fat compared to red meat like pork or beef. Thus, this lean meat is a great source of protein. It is also one of the top choices for health buffs.

Chicken

Chicken

Chickpeas

They may be small but there is more to it than its size. Chickpeas are usually blended, mashed, or seasoned. It is also one of the ingredients of the famous hummus dip. Chickpeas may be small but they are filled with heart-healthy nutrients. They have plenty of fiber, vitamin C, potassium, and vitamin B-6. All of this helps reduce the level of cholesterol in your body and decrease the risk of developing heart problems.

Chickpeas

Chickpeas

Coffee

Do you love coffee? If so, this is great news for you. New research has shown that drinking coffee helps improve your heart health. In fact, drinking coffee regularly and in moderate amounts can help lessen the danger of heart failure. It also stops strokes and coronary complications. So coffeeholics, you finally have a good reason to keep drinking coffee!

Coffee

Coffee

Cranberries

This super fruit is bursting with antioxidants and nutrients. You can either make a refreshing juice out of it or you can cool down with a cranberry smoothie. Cranberries are filled with antioxidants that lessen the possibility of developing heart problems. They effectively fight urinary tract infections. They also fight off factors that lead to stomach ulcers, gum disease, and even cancer.

Cranberries

Cranberries

Figs

Figs are some of the most underrated super fruits next to raisins and dates. These fruit snacks can be one of the best sources of nutrients to help improve your heart health. They can either be eaten dried, raw, or made into a jam. Figs are packed with fiber and calcium which aid in building a healthy heart. These sweet fruits can even assist in reversing the effects of heart complications.

Figs

Figs

Flax Seeds

Flax seeds are some of the most popular choices for those who do not like to eat nuts or fish. They are often added to salads to provide more texture to the dish. They are also sprinkled on fruits or smoothies to add a bit of crunch. Flax seeds have a lot of omega-3 fatty acids. These are the good type of fats. Each tablespoon of flax seeds is filled with antioxidants and estrogen! The nutritional value of these seeds greatly helps in the improvement of your heart health.

Flax Seeds

Flax Seeds

Red Hot Chilli Peppers

You might have loved the Red Hot Chili Peppers’ Californication, but it is not the band we are talking about this time. The rock band might be great but it is the spice we are actually referring to. Red hot chili peppers might be spicy, but they are heart-healthy vegetables. The chili contains capsaicin which aids in lowering blood pressure levels and greatly reducing the cholesterol levels in your body. Eating it raw is, however, not advised. Otherwise, you might need milk or water to remove the heat and spiciness from your mouth.

Chilli Pepper

Chilli Pepper

Ginger

Ginger is a common ingredient used in a lot of dishes. It is even made into ginger tea. If you are a ginger lover, there is great news for you. Research has proven that this super spice is one the reasons why you have a healthier heart. This fragrant spice reduces the risk posed by many cardiovascular conditions. Ginger prevents high blood pressure and the development of coronary complications. It may be a great sushi companion but the spice is heart-healthy as well. So sushi lovers, you have all the more reason to get your next bite of sushi.

Ginger

Ginger

Grapefruit

Grapefruit does not only look good but it tastes great as well. This refreshing fruit is bursting with heart-healthy nutrients. The super fruit is jam-packed with potassium, fiber, vitamin C, lycopene, and choline. All these nutrients make the grapefruit one of the best fruits to improve your heart health as it aids in keeping your heart nourished. The fruit is even suggested in the DASH diet which was made to maintain good heart health and lower the blood pressure levels.

Grapefruit

Grapefruit

Green Tea

Drinking green tea can be a great way for you to calm down and relax. It is also an effective thirst quencher at any time of the day. This fantastic herbal drink is overflowing with powerful antioxidants that have been proven to give you a lot of health benefits. Green tea stops plaque from building up in your arteries. In addition to that, it has components that lower LDL cholesterol levels and harmful triglycerides. This means that regular consumption of this beverage greatly contributes to a healthier heart!

Green Tea

Green Tea

Kidney Beans

Kidney beans are commonly used to make delicious sauces, stews, and soups. The beans can improve your heart health and memory retention. Kidney beans contain less fat and are high in fiber. They are also great sources of vitamins and minerals as they are packed with folate, protein, and magnesium. Eating beans is an effective way of lowering homocysteine levels which lessens the danger of having heart attacks. It also prevents peripheral vascular disease and stroke from happening. Kidney beans even fight against certain cancers and stop diabetes from developing.

Kidney Beans

Kidney Beans

Kiwi

Some people might find the fruit’s furry shell intimidating. However, if you can get past that, you will find a tasty green fruit lying underneath. This exotic fruit is loaded with nutrients. Research has proven that kiwis are bursting with vitamins such as B, C, and E. It also has potassium, magnesium, polyphenols, and copper. All these vitamins and minerals help protect the cardiovascular system against blood clots. Eating kiwi is definitely one great way of promoting a healthy heart.

Kiwi

Kiwi

Lentils

Lentils are not only one of the best ways to add more flavor to your dish or salad, but they also offer a lot of health benefits. Furthermore, lentils are loaded with vitamins and minerals. They are a good way to have your daily dose of magnesium, potassium, and protein and they also contain plenty of fiber and folic acid. These super legumes are great sources of energy and protein with plenty of fiber and folic acid.

A lot of research has been conducted showing the advantages of consuming lentils. People who regularly eat a lot of legumes such as beans or lentils have shown a lower risk of getting cardiovascular diseases or developing a stroke. They can also lower blood pressure and cholesterol levels. They also lower the possibility of plaque build-up in your blood vessels.

Lentils1

Lentils

Mackerel

Have salmon and tuna become too much for you? If so, why not try replacing them with mackerel? It is a great way to add a bit of a twist to your dish or salad as mackerel is also an oily fish like tuna and salmon. It is rich in omega-3 and is packed with antioxidants like selenium. Much like tuna and salmon, it helps protect your heart against cardiovascular diseases. Additionally, mackerel also fights cancer.

Mackerel

Mackerel

Cashews

It is definitely okay to go nuts with nuts. You can either choose to have walnuts, almonds, cashews, or even pistachios. These gems are jam-packed with nutrients and unsaturated fat. Eating a handful of any type of nuts in moderate amounts can help reduce cholesterol levels. It is good for your heart as well.

Cashews

Cashews

Oatmeal

Oatmeal is a tasty way to kick-start your day as this breakfast staple is brimming with nutrients and minerals that are good for the heart. It has potassium, folate, and omega-3. You can add a fruit topping to your breakfast of the super grain. Oatmeal is proven to reduce the levels of cholesterol and eating it is also an effective way of keeping your arteries block-free. Oatmeal is rich in fiber, thus it is highly recommended for people who want to lose weight or fight diabetes. Consuming oatmeal, in the long run, will improve your heart health.

Oatmeal

Oatmeal

Beans

There have been many beans on this list and the entire group deserves its own spot. Beans are members of the legume family. These include kidney beans, lentils, peanuts, peas, soybeans, green beans, and peas. These little superfoods are low in fat, high in fiber, and rich in protein. Beans have plenty of phytochemicals which help reduce the possibility of developing heart problems.

Beans

Beans

Pears

Just like apples, these crunchy gems also improve your heart health. Pears are a good source of nutrients and fiber. The super fruit is also rich in antioxidants that can help reduce blood pressure levels. It also lowers the levels of cholesterol in the body, thus, reducing the possibility of developing heart problems.

Pears

Pears

Asparagus

Asparagus is a delicious addition to any dish that can be grilled or served on its own. It is a great way to add a bit of crunch to your food. Furthermore, it is packed with minerals, fiber, folate, and nutrients. It also has vitamins A, C, E, and K. All of this aids in promoting regular bowel movement as well as improving digestive health. Asparagus also increases insulin levels and greatly reduces the risk of heart attacks, heart complications, and diabetes.

Asparagus

Asparagus

Quinoa

Quinoa has become one of the top ways to add a twist to your favorite dish or salad. It contains almost twice the amount of fiber than other types of grains! This super grain is loaded with antioxidants, minerals, and all of the nine essential amino acids that your body needs. Quinoa is an effective ingredient to aid in weight loss. It also reduces blood sugar and cholesterol levels. In turn, it reduces high blood pressure and prevents the development of diabetes, ultimately helping you have a healthy heart.

Quinoa

Quinoa

Spinach

Spinach is famous for being the source of Popeye’s super strength. He might have used it as his natural fuel because he knew something that most people did not! Did you know that a cup of spinach gives you a total of five times of your daily dose of Vitamin K? This leafy superfood aids in building stronger bones and preventing blood clots from forming on the arteries’ walls. It is overflowing with lutein which is good for your eyes. Spinach also has potassium and fiber which helps prevent the development of heart disease. In the long run, it will definitely boost your heart health.

Spinach

Spinach

Strawberries

Using strawberries is usually one of the ways of sweetening up your dish. You add it to your breakfast or snacks, blend it into a smoothie, or turn it into dessert. It is definitely everyone’s favorite fruit. This sweet super fruit is bursting with nutrients, vitamins, and minerals like folate. In addition, strawberries are low in calories and a great fat burner. Many studies have shown that this red super fruit widens the artery’s walls. This means that by regularly eating strawberries, plaque buildup can be prevented. It also means that eating strawberries is a great way to keep your heart healthy.

Strawberries

Strawberries

Sweet Potato

It is one of the most popular members of the potato family for a great reason! Sweet potatoes are so tasty that they are often added to almost every meal including vegetables, meat, and even chicken dishes. Some even add it to a salad or make it a topping for pizza, while some people have even tried using it for their pasta. This nutritious superfood is loaded with potassium and it helps in lowering blood pressure and preventing heart attacks and strokes. It also maintains fluid balance in the body. Sweet potatoes also aid in regulating your heartbeat thereby making your heart healthier.

Sweet Potato

Sweet Potato

Walnuts

Walnuts are always added to salads to add a bit of crunch. They are just as awesome as snacks as well. Walnuts are a great source of ALA or alpha-linolenic acid AKA one of the omega-3 fatty acids that are good for your body. This means that walnuts help reduce blood pressure and cholesterol levels. This nutty superfood will surely keep your ticker in tip-top shape.

Walnuts

Walnuts

Watermelon

Watermelons are popular fruits, especially during summer. It is the best snack to have whether you are on the beach or at the pool. Did you know that watermelons help protect the skin from the harmful UV rays of the sun? This super summer fruit is made up of about 96% water, which keeps your body hydrated longer. And that is not all as watermelons are loaded with vitamins A, B6, and C. They are also bursting with minerals like potassium and magnesium. This means that this summer fruit will help reduce your cholesterol levels and prevent high blood pressure. Regularly eating watermelons can definitely help your heart become healthier.

Watermelon

Watermelon

Bananas

Add this super fruit to your breakfast or turn it into a smoothie! The banana is loaded with fiber, potassium, and protein. The potassium in the yellow super fruit helps your muscles contract properly and strengthens your nerves, allowing them to properly respond to stimuli. However, bananas are infamously known as every dieter’s nightmare as they contain a type of fiber and starch that is hard to absorb. Worry not, though, as it is also a fruit that can easily make you feel full, which is why it is an effective food to achieve weight loss. This yellow super food assists in maintaining a regular heart rate which reduces your blood pressure levels. In effect, the banana boosts not only your heart’s health but your whole body’s health as well.

Bananas

Bananas

Olive Oil

Did you know that one of the most nutritious diets in the world is the Mediterranean diet? This is because the dishes heavily use extra-virgin olive oil. It is basically one of the basic elements of any Mediterranean dish. Other than its unique flavor, it is also brimming with unsaturated fat that is good for your body. This indicates that constant intake in moderation of extra virgin olive oil reduces the amount of bad cholesterol or LDL in your body. Olive oil is also effective in stopping the formation of blood clots in the arterial walls. This special oil will help your body regulate blood sugar levels and prevent the development of diabetes.

Olive Oil

Olive Oil

Soy

Soy is commonly used in Asian cuisine. In recent years, it has become a popular meat substitute and source of protein for vegans as well. In fact, you can now easily buy soy products in any local market. There are plenty of soy products you can choose from including sauces, tofu, and even milk. Soy milk latte tastes as great as any latte you get from a coffee shop. Studies have shown that soy products aid in reducing bad cholesterol or LDL in your body. It is also a great source of protein and fiber. Soy is practically cholesterol-free, has omega-3 fatty acids, and is quite low in saturated fat. It is definitely one of the top choices to make your heart healthier.

Soy

Soy

Apple Cider Vinegar

Some people find the apple cider vinegar smell quite off-putting. However, not a lot of people know that Beyoncé is actually a fan! Some people, including Queen B herself, add water to apple cider vinegar and drink it before each meal. It is an effective method in reducing weight safely. Other than weight loss, apple cider vinegar has other properties that can help you improve your health. Research has shown that apple cider vinegar actually helps reduce harmful triglyceride levels and bad cholesterol as well as lower blood pressure and the possibility of developing heart problems.

Apple Cider Vinegar

Apple Cider Vinegar

Black Beans

Black beans are some of the staple ingredients for many dishes around the world. These are usually added to soups or as a topping for burritos. These beans are low in fat, which is great if you are looking to lose weight. These tiny black superfoods are jam-packed with protein and fiber. They also have folate, potassium, vitamin B6, and phytonutrients. All of this helps lower cholesterol levels and lessen the possibility of getting heart disease.

Black Beans

Black Beans

Reduced Fat Yogurt

Having a balanced diet is important. Research has shown that regular intake of some dairy products will help balance the nutrients that you get each day. Reduced fat yogurt or milk helps lower the risk of developing high blood pressure. It also fights against some types of cancers. Yogurt is loaded with protein, calcium, iodine, and zinc. It also has vitamins A, B2, B6, and D. These components help your body fight against cardiovascular diseases and strokes.

Reduced Fat Yogurt

Reduced Fat Yogurt

Cabbage

Cabbage is a heart-healthy vegetable that is your best option if you are on the lookout for a low-calorie snack. It is filled with antioxidants, minerals, and vitamins like vitamin C. This leafy superfood has a powerful antioxidant that boosts your immune system and prevents heart problems from happening. The cabbage is a super vegetable that can protect you from losing your vision and developing certain types of cancer.

Cabbage

Cabbage

Brown Rice

Rice is a staple in many traditional dishes in different cuisines around the world. One of the most well-known types of this grain is white rice. However, brown rice actually offers more nutrients than its cousin. Brown rice is gluten-free and it is loaded with minerals, vitamins, and compounds that are good for your health. It is also proven to help in the promotion of weight loss. Plus, it prevents the risk of developing diabetes and heart problems.

Brown Rice

Brown Rice

Coconut Oil

Admittedly, too much intake of saturated fat can be harmful to your body. Coconut oil has lauric acid which increases the levels of bad cholesterol or LDL. In spite of that, coconut oil also has a lot of good cholesterol. It therefore increases both the good and bad cholesterol. By having small doses it can also be good for the heart.

Coconut Oil

Coconut Oil

Cauliflower

Broccoli’s other half, the cauliflower, can easily be overlooked. Just like the cabbage, it can also completely improve the health of the cardiovascular system! The cauliflower is loaded with fiber and has low levels of carbohydrates. It can be char-grilled or it can be a delicious side dish. Cauliflower also effectively detoxifies your body and prevents oxidative stress. This wonder vegetable also stops the development of digestive disorders and respiratory problems. The cauliflower also contains calcium that helps strengthen your bones.

Cauliflower

Cauliflower

Dragon Fruit

This exotic fruit is a rich source of phytonutrients and antioxidants. The fiery super fruit is also bursting with iron, calcium, iron, protein, and carotene. It has polyunsaturated amino acids, which are good for your body, as well as vitamins B and C. This tropical fruit is not only sweet and delicious but it also greatly improves the immune system. The dragon fruit contains captin, a phytochemical that is often added to medicines as it helps alleviate most of the common heart problems.

Dragon Fruit

Dragon Fruit

Pistachio

A lot of people love these earthy nuts! Pistachios are filled with antioxidants and good fats. They also contain plant sterols which can make your heart healthier. At the same time, pistachios are also full of potassium and protein and they are also cholesterol-free.

Pistachios

Pistachio

Pumpkin

Pumpkins are a great way of spicing up your lattes. Additionally, they are also packed with antioxidants and vitamins like vitamin C. This orange vegetable contains a pro-vitamin called beta-carotene in addition to lots of fiber and potassium. Pumpkins help boost your body’s immune system and improve your vision. They also aid in weight loss by managing your cholesterol levels. They also assist in regulating your blood pressure which improves your overall cardiovascular health.

Pumpkin

Pumpkin

Tomato Sauce

Pizza is never pizza without the signature tomato sauce! It is one of the best accompaniments to any type of dish. Moreover, tomato juice is proven to lower blood pressure levels and lipo-protein or bad cholesterol. It also contains a high amount of lycopene which is responsible for making your skin look years younger. Tomato sauce reduces the risk of developing heart complications like heart attacks and strokes.

Tomato Sauce

Tomato Sauce

Brussel Sprouts

Many children hate Brussel sprouts. However, do not let your fears of this green super food hold you back. This vegetable is actually quite delicious and great for your health as well. In fact, Brussel sprouts are packed with nutrients. This member of the cruciferous family contains potassium, iron, protein, and glucosinolates. It helps detoxify your body and effectively fights cancer and improves overall cardiovascular health.

Brussel Sprouts

Brussel Sprouts

Olives

Olives are tangy snacks that can be added to pizza, salad, pasta, or even cocktails. In fact, they contain a lot of monounsaturated fats, nutrients, and antioxidants. These nutrients promote weight loss together. Moreover, olives increase the levels of good cholesterol in your body and prevent the development of heart problems.

Olives

Olives

Cinnamon

Cinnamon has been used as both a spice and a traditional medicine for decades. As a matter of fact, several studies have proven that cinnamon is one of the most nourishing spices in the world. This super spice also has manganese which helps regulate the glucose levels of your body and improves cognitive processes. It is also loaded with fiber and calcium. Furthermore, cinnamon can lower cholesterol levels and effectively prevent heart diseases.

Cinnamon

Cinnamon

Edamame

Have you tried edamame? It is one of the most addictive foods around if you ask us. The edamame is filled with nutrients and it is usually part of famous diets that promote low cholesterol and low saturated fat intake. This super food has plenty of proteins and fiber. It also contains folate and phytosterols which both lower bad cholesterol. Edamame assists in reducing the risk of getting heart problems.

Edamame

Edamame

Collard Greens

Collard greens include kale, cauliflower, broccoli, bok choy, cabbage, Brussel sprouts, rutabaga, and turnips. This family of earthy greens is low in calories but bursting with vitamin A. They also have lutein which helps protect your vision. Let’s not forget that it also contains zeaxanthin which helps reduce the possibility of developing diabetes, obesity, and cardiovascular problems.

Collard Greens

Collard Greens

Water

Water is easily overlooked and underrated. It is not only a naturally refreshing drink, but it is also great for heart and health as well. That is why it is important to keep your body hydrated by drinking the right amount of water every day. This super liquid effectively boosts your metabolism and promotes weight loss. It also improves your mood, develops your brain, and keeps your ticker pumping. Water helps regulate your pulse rate, which is essential if you want a healthy heart.

Water

Water

Tuna

Tuna is one of the most common fish you will find in the supermarket. It is filled with amino acids that are needed by the body in order to promote the healthy growth of muscle tissues. Furthermore, canned tuna still contains omega-3 fatty acids which can help regulate your heart rate. This, in turn, improves your heart health.

Tuna

Tuna

Rasberries

Raspberries are a popular ingredient for juices, smoothies, cakes, and salads. These sweet super fruits are bursting with manganese, vitamin C, and fiber. They also have low levels of fat. Raspberries contain polyphenols which aid in lowering the risk of developing cardiovascular diseases.

Rasberries

Rasberries

Brazil Nuts

Brazil nuts are staples in every South American kitchen. These tasty nuts have good fats and are rich in nutrients. They are also filled with antioxidants which help reduce the risk of heart complications.

Brazil Nuts

Brazil Nuts

Fatty Fish

Fatty fishes like salmon, tuna, trout, herring, and the mackerel are good for your health. These fishes contain high amounts of omega-3 fatty acids which are good for your heart. They reduce the levels of cholesterol in your body and therefore help prevent heart diseases.

Fatty Fish

Fatty Fish

Tomatoes

Tomatoes can be added to many types of dishes like salads and even desserts. This tangy superfood is bursting with vitamins A and C, as well as minerals like potassium. Tomatoes contain a lot of fiber and lycopene as well. Recent studies have shown that this tangy vegetable can help prevent the development of cardiovascular diseases.

Tomatoes

Tomatoes

Acai Berries

Acai Berries are probably the trendiest super fruits these past few years. You can find them in breakfast bowls or even in smoothies! Apart from being delicious, these super berries are overflowing with antioxidants. These antioxidants help stop the development of diabetes and certain cancers, lower cholesterol, and improve your heart health.

Acai Berries1

Acai Berries

Goji Berries

Not only are Goji Berries delicious, but they’re also super healthy for you! They have vitamin C, iron, antioxidants and copper, which will all improve your well being. Improve your heart health by assisting your body in the process of bringing oxygen to your cells.

Goji Berries

Goji Berries

Seaweed

Are you a sushi fan? Then the odds you’ve eaten seaweed before are pretty high. But, did you know it’s loaded with zinc, potassium, magnesium, iron, and iodine? This green also boasts a high amount of omega-3 fatty acids. Prevent heart disease with this heart healthy food.

Seaweed

Seaweed

Black Tea

Not only is black tea amazing on a cool winter morning, but it’s also super healthy! Black tea is proven to lower LDL levels and help lower blood pressure. That bag of tea is full of antioxidants and tastiness!

Black Tea

Black Tea

Peanut Butter

Surprised to find peanut butter on our list? Although it is very fatty, we always say “everything in moderation”. Not only does its potassium regulate your blood pressure, its also full of vitamins, protein, fiber and monounsaturated fats. It’ll keep you full for a long time…win win!

Peanut Butter

Peanut Butter

Potatoes

Potatoes are often thought of as unhealthy thanks to their high carb content, but we’re here to tell you otherwise. Not only does this delicious food have zinc, potassium, fiber, iron and vitamins, it also helps with the body’s development. Oh, and it lowers blood pressure!

Potatoes

Potatoes

Barley

Barley has a high fiber content, meaning it helps decrease cholesterol levels and is vital to keep your heart ticking. It also has a high content of vitamin B6, fiber and potassium. This grain is an all-around winner!

Barley

Barley

Radish

Radish is a great vegetable that’ll spice up any salad! It helps regulate digestion thanks to its high fiber content. Your blood pressure will also be regulated thanks to the potassium and Vitamin C.

Radish

Radish

Green Peas

This food may be small, but this member of the legume family sure is mighty! The high fiber content and low calorie component means they have excellent nutritional value. They also improve heart health, boost the immune system and lower blood pressure thanks to vitamins A, C, K and iron.

Green Peas

Green Peas

Almond Butter

Ever heard of, next up on our list, almond butter? Almond butter is a fairly new concept that has taken off in recent years. Similar to peanut butter, this nut butter has mono-saturated fats that are super good for the heart. You can also count on vitamins, magnesium and antioxidants to be in this yummy spread.

Almond Butter

Almond Butter

Eggs

Although eggs are high in cholesterol, they do increase HDL levels, aka the good kind of cholesterol. They are also very high in protein and vitamins A, B2, B5 and B12, and super great after a workout!

Eggs

Eggs

Blackberries

Just like its cousins, blackberries are bursting with excellent nutrients so they should be a mainstay in your diet. They are excellent at preventing heart attacks since they come with vitamin K, an important vitamin that keeps your cardiovascular system in check. The same vitamin has also been found to help keep blood pressure under control for a healthy heart. Let’s not forget blackberries are excellent sources of antioxidants as well.

Blackberries

Blackberries

Spirulina

Just a tablespoon of Spirulina powder is enough to reap the benefits. You’ll get protein, copper, magnesium, iron, potassium, and vitamins. This powder is known to lower blood pressure levels and bring down LDL cholesterol.

Spirulina

Spirulina

Cucumber

Cucumbers are a great low-cal snack thanks to their 96% water content. But don’t assume they have zero health benefits…it’s actually quite the opposite! They have fiber, protein, magnesium, potassium, and vitamins, and will help prevent heart issues.

Cucumber

Cucumber

Macha

Macha is the purest form of green tea, a sort of powder-like substance that has been ground from the leaves themselves. As with most things, Green tea is most useful in its natural, purest form: Macha. This powder boasts zinc, magnesium, chromium and Vitamin C.

Macha Powder

Macha Powder

Onion

Dishes without onions often make for quite boring spreads. Although these bad boys can make us cry seconds after cutting them open, they do help decrease blood pressure and lower the risk for heart disease…so we’ll let them stay!

Onion

Onion

Sardines

Not a lot of people like the taste of sardines. For some people, it is an acquired taste. However, research has shown that sardines are actually rich in nutrients that aid in the maintenance of the heart. As a matter of fact, this fish is brimming with omega 3 fatty acids that can naturally lower the levels of triglycerides that are harmful to your health. At the same time, it increases good cholesterol or HDL which reduces inflammation. As a result, eating sardines stops the development of many types of heart diseases in the long run.

Sardines

Sardines

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