It is no secret that one way to improve your well-being is by infusing healthy foods into your nutritional plan. Regardless of whether you wish to lessen your risk of heart diseases or simply want to eat healthier, there is a superfood out there for you. For your convenience, we have compiled some of the greatest items that will kickstart a diet that is good for the heart. Obviously, it would be even better if you can enjoy more than one item from this list, but it’s good to start somewhere! Read on to learn what items should be included on your next trip to the grocery store.
Oranges
Who doesn’t like oranges? This citrus fruit is the best way to start your new diet! It is full of nutrients, fiber, and vitamin C. Apart from these, it is packed with high pectin levels, which makes it useful when it comes to absorbing cholesterol.
Oranges
Did we mention that it also contains potassium, making it great at lowering sodium intake and blood pressure? It also has the ability to neutralize the proteins that can lead to heart failure or heart scar tissue.
Kale
Kale is actually a cabbage family member that is among the heartiest in the bunch. This leafy green vegetable is excellent for heart conditions. It is true that kale might be a little harder to find, though the benefits will make your effort worth it.
Kale
Kale has earned a reputation as good for the heart thanks to its fiber, omega-3, and antioxidant content. Feel free to add it to just about anything since it is low in calories and fat as well!
Garlic
We are sure you have heard that garlic can be used to repel vampires. However, are you aware that it also comes with several heart-boosting qualities? Aside from adding flavor to your food, garlic also reduces enzymes that can potentially constrict blood vessels, lowers artery plaque levels, and decreases blood pressure.
Garlic
If you’re not a fan of the taste, you can also take it as a pill. In fact, doing so has reduced plaque in the arteries up to 50%!
Red Wine
Are you surprised to find this item on the list? You read that right – red wine can do more than just help you unwind after a stressful day. If you’re wondering why, you will be glad to learn that red wine can improve an individual’s HDL levels and prevent the build-up of cholesterol in the body.
Red Wine
Moreover, it offers many anti-oxidants, prevents coronary heart disease, and reduces blood clots. Of course, just remember to consume it in moderation! It’s not as if we needed any more encouragement in the first place…
Chocolate
Up next, we have yet another delicious but surprising treat on our list. Chocolate is adored by just about everyone, though you might be surprised to hear that it can do wonders for the heart. A Harvard research has actually shown that individuals who consume raw cocoa on a regular basis have lower blood pressure levels and no indications of hypertension problems.
Chocolate
Dark chocolate, in particular, boasts of antioxidants named flavonols so it is a good idea to eat it in moderation. Doing so will boost the flexibility of your blood vessels, decrease your blood pressure, and basically improve your cardiovascular health.
Sardines
We’re personally big fans of sardines, but we understand that not everyone is. If you are concerned about improving your cardiovascular health, it might be time to start getting cans from the store!
Sardines
Sardines have plenty of omega-3 fatty acids, which can then decrease the amount of triglyceride, reduce inflammation, increase the HDL levels, and reduce the likelihood of getting heart disease.
Lentils
One of the main concerns of people switching to plant-based diets is the source of protein. Luckily, legumes like lentils exist! Feel free to add it to your dishes, especially once you find out that people who regularly consume it are at less risk of contracting strokes and heart diseases.
Lentils
Aside from protein, lentils also come with high amounts of potassium and magnesium. Studies have shown that lentils help decrease blood pressure, reduce cholesterol levels, and decrease blood vessel plaque build-up.
Almonds
Almonds might just be our personal favorite among the members of the nut family! Delicious taste aside, did you know that almonds contain various nutrients that are beneficial to your intelligence, memory, and cardiovascular health?
Almonds
There is no need to feel guilty when you go grab a handful every now and then! Aside from the things listed above, you should also know that almonds reduce cholesterol levels, lower LDL absorption levels, and decrease the chances of developing diabetes.
Pomegranates
Pomegranates are definitely up there when you ask us about our list of favorite fruits! They are great for smoothies and salads. Aside from their appealing taste, pomegranates also offer the benefit of prevention of heart diseases and plaque oxidation in the artery walls.
Pomegranates
Apart from cardiovascular issues, it also aids in the prevention of prostate cancer, diabetes, strokes, and Alzheimer’s. As if it isn’t impressive enough just yet, studies have revealed that the fruit can do wonders for one’s joints, teeth, liver, and skin.
Blueberries
Are you aware that blueberries are packed with a lot of antioxidants and nutrients? Research says that this superfood can do wonders for your health when you consume three servings every week! It has been found to reduce cholesterol, blood pressure, and arterial plaque build-up!
Blueberries
This delicious fruit is also great at eliminating carcinogens as well as factors that contribute to the likelihood of developing heart disease.
Beets
The eye-catching roots make for a crunchy, colorful, and tasty addition to dishes, but did you know that beets are also full of antioxidants, minerals, and vitamins? Case in point, they have betaine and B-vitamin folate.
Beets
Apart from this, they can also reduce the levels of homocysteine, decrease the chances of heart disease, improve organ health, and fight off illnesses like cancer! Beets are a true superfood if you ask us.
Salmon
Salmon is probably the most universally-loved fish out there! You can take it raw, seared, grilled, or even fried. It has been called ‘the chicken of the sea’ for a reason. Interestingly, however, it boasts of nutrients and omega-3 fatty acids.
Salmon
It is a good addition to your diet as it can prevent blood clots, heart diseases, blood vessels constrictions, and high levels of triglycerides.
Tumeric
Turmeric is the golden herb that you definitely need if you plan on cooking up a great batch of curry. However, are you also aware that this spice possesses great medicinal value? In fact, its use dates back to centuries and it has only become popular in the west fairly recently.
Tumeric
Studies have revealed that turmeric comes with the active compound curcumin that helps prevent cardiac hypertrophy also known as the enlargement of the heart. Apart from that, turmeric also prevents high blood pressure, dysfunctional blood vessels, obesity, and heart diseases.
Chia Seeds
Have you ever tried to use chia seeds in your smoothie or fruit bowl? If you haven’t yet, it might be time to hop on the trend! Chia seeds are superfoods naturally rich in protein, nutrients, antioxidants, fiber, and omega-3.
Chia Seeds
Interestingly, chia also comes with low-calorie content, making it a great choice to reduce cholesterol and prevent cardiovascular diseases.
Apples
We adore the fact that an apple a day can truly help keep the doctor away. It goes without saying that it is on the list for the cardiovascular benefits the fruit possesses. Apples come with antioxidants, minerals, and vitamins that lower blood pressure and reduce the chances of developing heart diseases.
Apples
Not to mention the fact that there are plenty of available varieties – feel free to choose the flavor, health benefits, and color you want!
Avocados
The way to a millennial’s heart is through the stomach, particularly with avocados! It is great as a toast topping, dip, and salad filler. We bet you have already heard that there are cafes dedicated solely to the superfood! Perhaps you have even gone to one already.
Avocados
It wouldn’t be anything to be ashamed about as avocados boast of high potassium, antioxidant, and monounsaturated fat content. All of these efficiently lower your risk of contracting heart diseases.
Eggplant
What’s your favorite method of consuming eggplant? Regardless of whether you preferred it grilled, friend, and baked, you should know that this purple superfood is rich in antioxidants, minerals, vitamins, flavonoids, and nasunim. Uh-huh, that means regular consumption will lead to improved circulation, reduced cholesterol, and lowered risk of heart conditions.
Eggplant
Moreover, eggplants are excellent brain food that can help prevent the development of cancer and damaged cell membranes.
Broccoli
Were you the type of kid who absolutely detested broccoli when you were younger? We hope things have changed over the years since these greens can do wonders for your health! It doesn’t matter if you loved it or hated it as a child, what’s important now is that you find ways to incorporate it into your diet as it can help reduce your cholesterol levels and make your blood vessels stronger.
Brocolli
Apart from these, broccoli contains the anti-inflammatory sulforaphane, which prevents chronic blood sugar issues.
Carrots
Carrots have more benefits aside from serving as a crunchy treat and improving the quality of your eyesight. Did you know that carrots are also excellent for your heart health? It’s true! These orange treats come with high amounts of the antioxidant carotenoid that fights free radicals and ultimately reduce the risk of heart diseases.
Carrots
Carrots have plenty of nutrients and vitamins A, C, and K. Aside from the aforementioned benefits, you should also know that they do wonders for your bone and nervous system health.
Chicken
Chicken is a popular meat of choice for many reasons. First, let us talk about how versatile poultry is. You can stir-fry, grill, or bake it as you wish! Next, chicken is not red meat. Instead, it is lean meat and comes with less cholesterol and saturated fat than the alternative.
Chicken
It is ultimately better for your cardiovascular health and it is a great source of protein for people concerned about their health.
Chickpeas
The legumes called chickpeas can be enjoyed in a variety of forms. You can blend, season, and mash it – or perhaps you would prefer it as hummus? Regardless, they are all great choices since chickpea is full of fiber, vitamin C, vitamin B-6, and potassium.
Chickpeas
In simpler words, it can decrease the cholesterol in your body and improve your cardiovascular health.
Coffee
Are you like us in the sense that a cup of Joe is necessary for a productive day? Luckily, you don’t need to completely cut out coffee if you are concerned about your heart health.
Coffee
Research has actually revealed that consuming coffee in moderation will lessen the likelihood of developing stroke, coronary heart disease, and heart failure.
Cranberries
You can enjoy cranberries on their own, as a juice, or with baked goods. Regardless, you will get a dose of various antioxidants and nutrients with every serving. It goes without saying that cranberries are on the list since they reduce your risk of heart disease with every intake.
Cranberries
Aside from this, they are also great at the prevention of urinary tract infections, gum disease, stomach ulcers, and cancer.
Figs
Figs are, for some reason, incredibly underrated when talking about fruit snacks. For some reason, more people seem interested in raisins and dates!
Figs
Regardless, you should know that figs are wonderful sources of nutrition for your heart health. You have plenty of options on how to consume it and each one will come with a great dose of fiber and calcium.
Flax Seeds
Flax seeds are great sources of the good kind of fats, the omega-3 essential fatty acids. If you do not like nuts or fish, you can get these nutrients from flax seeds.
Flax Seeds
Feel free to add them to your fruit smoothies or salads as desired! Take comfort in the fact that each tablespoon will be full of estrogen, antioxidants, and nutrition.
Red Hot Chilli Peppers
While we adore Californication by the Red Hot Chili Peppers, we would like to redirect your attention to the real red hot chili peppers. We’re talking about the vegetables that come with capsaicin, of course.
Chilli Pepper
Capsaicin is effective when it comes to lowering blood pressure and cholesterol levels. However, make sure not to eat a whole pepper in one go! We hope that the guy in the photo is okay…