If you’re eager to ward off heart disease, you will need to incorporate healthy food items into your diet. We’re sure that you are only thinking of fruits and vegetables right now, but you’ll be surprised by several things you’ll find in this slideshow! There are all sorts of delicious things that are good for your heart as well. We’re thrilled to hear that you want to take good care of your health. Keep reading how you can jumpstart your path to wellness by picking up the following foods on your next trip to the supermarket!
Chickpeas are indeed small, but you’ll be surprised to hear that they are full of heart-friendly nutrition. They’re full of potassium, vitamins, and fiber, so you can expect chickpeas to lower your cholesterol and overall risk for heart disease.
Coffee fans must be delighted to find this on the list. A cup of joe can do great things for your heart. Moderate intake, as a matter of fact, will bring down your risk for heart failure, stroke, and coronary heart disease.
Cranberries are not only yummy, but they are also full of nutrients and antioxidants. Of course, this super fruit would not be on the list if it did not do great things for your heart. Aside from lowering the risk of heart disease, cranberries can also prevent UTI and prevent gum disease, cancer, and stomach ulcers.
If you ask us, figs deserve more love than they get! After all, they can do wonders for your heart. This fruit is actually full of fiber and calcium. They have even shown the ability to reverse the effects of cardiovascular illness!
Do you hate fish and nuts? If that is the case, you will need to find another source of omega-3 fatty acids. Flax seeds make for a great choice since you can just sprinkle them on top of your dish or smoothie. They are full of estrogen, antioxidants, and nutrition that will help improve your heart health.
Red Hot Chili Peppers
We will agree with anyone who says that Californication is an iconic album. However, please focus on the actual red hot chili peppers! They contain capsaicin, which helps lower both blood pressure and cholesterol levels! Your heart will benefit once you add it to your diet. Just make sure not to consume it whole.
Ginger fans, are you ready? Studies have shown that regular consumption of this spice can actually bring down the risk for heart disease including coronary heart disease and high blood pressure!
Grapefruit is actually packed with tons of potassium, fiber, choline, and lycopene. How amazing is that? It is certainly a good way to keep your cardiovascular health in order. This fruit has even been included in the DASH diet, which is a nutritional pattern created to help lower blood pressure.
Green tea is a refreshing drink full of antioxidants that can help with the prevention of arterial plaque buildup. It also lowers cholesterol, triglycerides, and LDL. Now drink up if you want to promote the health of your heart!
Kidney beans are full of protein, folate, and magnesium. High in fiber and low in fat, they can lower homocysteine levels and bring down the risk for heart disease, stroke, and even cancer. We highly recommend adding them to the soups and stews you cook up.
We can’t imagine anyone who does not like oranges. After all, this sunny little fruit will quench your thirst and absorb the cholesterol from your food at the same time. Loaded with nutrients, fiber, potassium, and vitamin C, oranges are great at flushing out sodium, lowering blood pressure, and neutralizing unhealthy proteins.
Kale is a member of the cabbage family. Do we really need to expound on how good it is for you? This vegetable will keep your cardiovascular system in good shape and ward off heart disease. It is loaded with antioxidants, fiber, and omega-3 fatty acids. It will make for a good addition to just about any meal since it is low in calories and fat alike.
Garlic has more to offer everyone than just keeping bloodsuckers away. Among other things, it can reduce the arterial plaque buildup, lower blood pressure, and prevent enzymes that constrict the blood vessels. If you do not like how it tastes, you can always consume it in pill form instead.
Now, who said a little red wine is always bad for you? As a matter of fact, drinking red wine in moderation can do good things to your heart. Studies have shown that doing so will boost HDL levels and prevent cholesterol buildup. It has antioxidants that will keep your blood vessels flexible and ultimately ensure the prevention of unhealthy blood clots.
Here is another delicious treat for you! Chocolate is a-okay every now and then. The sweet treat will not only make you feel better right away, but it also lowers your risk for heart disease and stroke! A study conducted by Harvard revealed that regular consumption of raw cocoa improved blood pressure and resulted to no hypertension. Just moderate your intake and you should see better blood pressure, improved blood vessel flexibility, and reduced risk for cardiovascular disease.
Sardines definitely make a good choice if you need to add some fish to your diet. They are loaded with heart-boosting nutrients such as the omega-3 fatty acids. Aside from that, it improves good cholesterol levels, reduces inflammation, and brings down triglyceride levels. No doubt about it – this cold fish is excellent for the health of your heart.
Lentils can improve whatever dish it is that you are cooking up but let us focus first on the cardiovascular benefits associated with the legumes. Aside from being full of protein, magnesium, and potassium, lentils can also bring down your risk for heart disease and stroke. It also lowers blood pressure, reduces plaque buildup, and brings down cholesterol levels.
Almonds are incredibly tasty, but its benefit is not just limited to its flavor. They can also improve cognitive functions, ward off heart disease, and bring down cholesterol levels. Its significant amount of plant sterols make it great at preventing LDL absorption.
Pomegranates can be added to your salads, shakes, and smoothies, which is definitely a great idea when you consider how much antioxidants they have. They protect the arteries from plaque oxidation and combat heart disease. Studies also show that they can go a long way in the prevention of cancer, diabetes, Alzheimer’s, and stroke. They will also improve your skin, joints, and teeth!
Blueberries are delicious and full of nutrients and antioxidants. Did you know that three servings a week will improve your health significantly? Among other things, they will help in the prevention of cholesterol buildup, improvement of blood pressure, and protection against plaque buildup in the arteries. This superfruit will also help eliminate cancer and bring down risk for heart disease.
Beets are loaded with antioxidants and minerals. The purple superstars also have the ability to bring down homocysteine levels, lower risk for heart disease, improve various body organs, and ward off cancer.
Salmon is called the ‘chicken of the sea’ for a good reason. This fish is good for you, primarily thanks to its omega-3 fatty acids and other nutrients that lead to reduced triglyceride levels and loosened blood vessels. It will also help in the prevention of blood clots and heart disease.
Turmeric, meanwhile, contains curcumin. It is an active compound that effectively prevents the enlargement of the heart. It can also prevent obesity, dysfunctional blood vessels, and high blood pressure. You can expect to see a lower risk for heart disease as well.
Chia seeds have earned quite the reputation in the world of nutrition. This is a versatile superfood that goes great on top of smoothies but let us not forget that it is also loaded with antioxidants, fiber, nutrients, protein, and omega-3 fatty acids. They can also lower cholesterol, reduce the risk of disease, and improve cardiovascular health.
We are sure you know that old saying about apples and doctors. These fruits are naturally packed with antioxidants, vitamins, and minerals. They can also bring down the risk of heart disease and reduce blood pressure levels. Moreover, there is a fortune of varieties to choose from and choosing one is an adventure in itself.
Avocados have recently become the face of millennial nutrition. In fact, they have become so popular that there are stores dedicated to this fruit! This already speaks about its nutritional benefits. They are full of antioxidants, monounsaturated fats, and potassium. With regular consumption, you can expect to see a lower cholesterol level, improved cardiovascular health, and lower risk for heart disease.
Eggplants are excellent, primarily because they are full of antioxidants, minerals, flavonoids, nasunin, and vitamins. The purple legends can also help with the improvement of circulation, reduction of cholesterol levels, prevention of blood clots, and prevention of heart disease.
There is no need to be scared of broccoli, we promise. These veggies can do great things for your cardiovascular health. Among other things, they will lower cholesterol and improve the health of your blood vessels. They come with significant amounts of sulforaphane, which comes with anti-inflammatory properties that will help prevent blood sugar-related problems in the future.
Carrots are also great for your cardiovascular health. These vegetables are popular for their ability to improve vision, but they also combat free radicals and heart disease. They come with loads of vitamins and nutrients that will fight against cancer and improve your cardiovascular and bone health.
Chicken might just be the most versatile meat in the world. The lean meat has lower amounts of saturated fat and cholesterol levels when compared to red meat. It is easy to see why health nuts prefer this as a protein source!
There is no need to feel intimidated by the hairy shell of this fruit. Inside, you will discover plenty of vitamins waiting. It is a great source of polyphenols, magnesium, copper, and potassium. Kiwi can also prevent blood clots, maintain heart health, and protect the cardiovascular system.
In general, legumes are brimming with vitamins and minerals. Do you know that they typically have more potassium than bananas? It’s true. As a source of energy and protein, lentils will go great in almost any dish you can think of. It has joined grapefruit as a recommended part of the DASH diet.
Are you tired of eating tuna and salmon? Mackerel is also a great fishy option. It will taste great in salads and other recipes. Aside from that, it is full of antioxidants and omega-3 fatty acids. It’s great at bringing down the risk for cardiovascular disease and cancer.
Cashews are universally loved, so it is great to hear that they are loaded with monounsaturated fats that can lower LDL cholesterol levels and boost HDL levels as well. Thanks to the antioxidant content, these nuts will help prevent cellular damage as well.
Oatmeal might be one of the best ways to start your day. Not only are they tasty and versatile, but they are also packed with all sort of minerals and nutrients. It has lots of fiber and a low glycemic index, so you do not need to look elsewhere if you want to lose weight and keep your diabetes in control. You can also say goodbye to clogged arteries!
The entire group of beans deserves a spot of their own. The small rock stars are typically rich in protein, high in fiber, and low in fat. They offer tons of phytochemicals, which do great things for your heart health as well.
Pears are similar to apples. They are also full of nutrients, fiber, and antioxidants. Essentially, this means that both fruits have the capacity to reduce your risk for cardiovascular disease and lower your cholesterol and blood pressure level.
Asparagus is one of our favorite vegetables. Not only is it delicious, but it is also full of minerals, fiber, nutrients, and vitamins. Moreover, it promotes digestive health, boosts insulin levels, wards off various diseases, and reduces the risk of high blood pressure.
Recently, quinoa has attracted the attention of the entire world. This nutritious grain deserves it because it contains almost twice the fiber content than that of other grains! Aside from that, it is full of antioxidants, essential amino acids, and minerals. Look no further for the perfect grain that will also promote heart health and improve your cholesterol and blood sugar levels.
It seems like the Popeye creators were actually onto something! Spinach is a leafy vegetable that boasts of impressive vitamin K content, which ultimately helps prevent blood clots and facilitates the development of strong bones. It is also rich in fiber, folate, potassium, and lutein, all of which promote heart health.
Strawberries will definitely jazz up whatever dish you are making! These red fruits will quench any sweet tooth cravings, but health freaks will be satisfied with their nutrient, mineral, and vitamin C content. Moreover, they are good for weight watchers because they are so low in calorie. Research has shown that they will loosen arteries and prevent plaque buildup in the heart.
Sweet potatoes have also been making a name for itself in the culinary industry. This superfood is a great source of potassium, which reduces blood pressure by making sure that there is fluid balance. Aside from that, sweet potatoes are good at regulating your heartbeat.
Walnuts make for great (and delicious!) snacks. You will also be glad to hear that they are full of an omega-3 fatty acid called alpha-linolenic acid or ALA. In other words, regular consumption will lead to lower blood pressure, improved cholesterol levels, and a healthier cardiovascular system.
Fruits do not get any more summer-like than watermelons! This fruit is basically 96% water, which makes it a fun and tasty way to quench your thirst. Moreover, watermelons are loaded with magnesium, potassium, and vitamins A, B6, and C. Regularly consuming watermelons will result in reduced blood pressure and cholesterol levels.
Bananas are excellent smoothie bases and breakfast bowl toppings. Not only do they taste wonderful, but they are also rich in fiber, protein, and potassium. Bananas will also help nerve cells respond and muscles contract. They might have a bad reputation among weight watchers, but the truth is that these yellow fruits are low energy density food full of resistant starch and fiber. That’s right – they are actually great for weight loss! Of course, let us not forget that they will also lower blood pressure, regulate heartbeat, and promote your cardiovascular health!
Olive oil is not only the tastiest thing to add to your salad, but it is also incredibly healthy. Used primarily in the Mediterranean diet, it is not surprising to hear that it is great for your health. If you want to lower harmful LDL cholesterol, regulate blood sugar levels, and prevent blood clots, make sure to drizzle some olive oil to your meals!
Have you noticed how many dishes are being made with the use of soy nowadays? There are even dedicated shelf spaces for them in many supermarkets nowadays! Among vegans and vegetarians, they are well-loved because they are decent meat replacement. Keep in mind that soy also combats bad cholesterol and prove you protein, fiber, and omega-3 fats as well.
Apple Cider Vinegar
Yes, none of us can deny that apple cider vinegar does not smell very pleasant… if at all. But you might be convinced to give it a shot once you learn that Beyonce is actually a fan! Queen Bey is a believer in its health and healing powers, apparently. It is best to first dilute it using water before drinking it prior to meals. This will facilitate weight loss, blood pressure reduction, and heart disease prevention.
Beans can certainly do wonders for your heart! The more beans you eat, the more you will f… find out just how good they are for you. These bad boys are brimming with fiber, potassium, protein, phytonutrients, folate, and vitamin B6. Heart disease and high cholesterol simply do not stand a chance!
Reduced Fat Yogurt
Studies have revealed the effects that healthy dairy foods will have on your body. Among other things, it showed that reduced-fat yogurt will be a great diet stabilizer. It has also been proven that it will shield your body from certain kinds of cancers. It also does not hurt that it will combat high blood pressure!
In the end, we were all given only a single body that will keep us safe from illness and disease. With that said, it is incredibly important to take good care of ourselves. Cabbage is going to be our ally in this quest. It is loaded with a variety of minerals, vitamins, and antioxidants. Additionally, cabbage is also great if you want to improve your vision. We have barely scratched the surface of its benefits!
Rice has been a staple in different cultures from different parts of the globe. The brown variety might not get as much attention as its white counterpart, but you should know that it is generally healthier. Not only will it fill you up with minerals and vitamins, but it will also ward off diabetes and heart disease!
Up next, we have yet another oil that often gets overlooked. Coconut oil is actually a great source of good cholesterol so safe to say, it will do good things for your heart. Just keep in mind that excessive consumption of coconut oil will not be healthy. Just keep in mind to moderate your usage and you are good to go!
Were you the kind of kid who hated eating cauliflower? Well, it is a good thing those days have long since passed. The white counterpart of broccoli actually bears great health benefits for you and me. This veggie is high in fiber but low in carbs. It will also keep your bones healthy and cleanse your body.
This fruit has a pretty cool name, but we are sorry to disappoint you. It does not come from mythical, fire-breathing beasts! Nonetheless, it will pack a punch full of calcium, iron, nutrients, phytonutrients, antioxidants, protein, carotene, vitamins, and polyunsaturated fatty acids. It’s pretty deserving of its name if you ask us!
Pistachios are heavenly! These delicious superstars are full of antioxidants and nutrients, but nonetheless low in calories. That sounds like perfection in a tiny green package! Cholesterol is never going to be an issue with these nuts. It will promote your gut and heart health, that’s for sure. Guilt-free snacking, here we come.
Can you believe that pumpkins have more to offer than simply being carved for Halloween lanterns? It’s true! As a matter of fact, these orange giants are pretty impressive. They have high amounts of fiber, potassium, phytoestrogens, pro-vitamin beta-carotene, and vitamin C. Let us not forget that it is also ideal for people on a diet! Moreover, it will keep your blood pressure in check and reduce bad cholesterol.
No, do not simply grab the ketchup with even more sugar! If you want to get the most out of your tomato sauce, make sure you get the pure version that is typically used for pasta sauces and pizza bases. Studies have revealed that tomato sauce will boost your cardiovascular health and make your skin look younger than it actually is!
Now that we can access so much information with several keystrokes, you will not have any problems looking up brussel sprout recipes. They are delicious, but there is more to them than just that. Brussel sprouts are actually full of glucosinolates, potassium, protein, and iron! They will rid your body of toxins as well.
It seems like there is a good reason why you will always find olives located at the bar counter. They are delicious, but that is a given. Did you know they are also healthy enough that they can counter the effects of the unhealthy drinks you consume during a night out? Olives contain impressive amounts of nutrients, antioxidants, and monounsaturated fat as well.
Cinnamon are full of calcium and fiber so do not feel guilty about adding a lot of this spice to your coffee! They can lower your glucose and cholesterol levels as well. Not bad! Aside from spicing up your dishes, it is super healthy and good for your cognitive functions.
Edamame is another favorite snack of ours! You will find us munching on them in the morning, at noon, and at night! We have to admit to snacking on them even at midnight and we’re not ashamed to say so. Why? Well, this soy protein can fight heart disease and lower cholesterol levels anyway!
Collard greens constitute of numerous veggies. The family includes greens such as bok choy, kale, broccoli, brussels sprouts, cabbage, and rutabaga. Heart disease, diabetes, and obesity better watch out! These vegetables are out for blood.
All right, we all know how good water is for our health. But honestly, do you stay hydrated as much as you should? Maybe you should cut down on coffee, tea, and soda a little. Give yourself the opportunity to gulp down some water and your body will be operating at optimum setting in no time!
Tuna is also called “chicken of the sea” by some people, and it is easy to see why this is so. Let us overlook mercury levels for now and appreciate the nutrients that come with tuna. This fish is brimming with amino acids and omega-3 fatty acids. They are healthy, tasty, and accessible – what’s not to love?
We are so glad that raspberries are now widely accessible. No longer will you have to go to Northern Europe to get some of these berries. They are oozing with vitamin C and manganese – not to mention that they are low in fat but high in polyphenols! Of course, it would not be on our list if it did not help combat heart disease and the like!
A handful of Brazilian nuts can go a looong way. They contain just about everything you would want in a healthy snack. They are filling, tasty, and full of nutrients and antioxidants. Let us not forget that they can also fight diseases! Don’t feel guilty about snacking on them since your heart is reaping the benefits anyway!
There are multiple fish that falls under this category. Don’t skip to the next page just because you saw the “fatty” descriptor! There are actually good kinds of fat out there. You will find them in sardines, mackerel, salmon, trout, and herring. Among other things, these fish will provide you with plenty of omega-3 fatty acids!
Tomatoes kind of look like hearts if you look close enough. It might be nature’s way of leading us in the right direction! After all, these red superheroes are excellent for the promotion of your heart health. They are naturally loaded with vitamin A, vitamin C, fiber, potassium, and lycopene.
Acai berries are as stylish as food can get. They will make your dish look amazing! As we all know, breakfast bowls won’t be complete without them. They are also full of healthy nutrients that can take on fierce opponents such as diabetes, heart disease, and cancer. Win!