Heart-Friendly Super Foods To Munch On

Published on December 11, 2018
ADVERTISEMENT

There are many food items you can incorporate to your diet if you want to combat heart disease! Studies have revealed that one can prevent cardiovascular issues like clogged arteries, high cholesterol, and high blood pressure by eating a healthy diet. Stop eating junk food now and munch on these instead!

Oranges

We all love oranges! The fruit can quench your thirst, but it can also help absorb the cholesterol in your food. It comes with fiber, nutrients, vitamin C, and potassium. These components are great if you wish to flush out sodium, bring down blood pressure, and neutralize unhealthy proteins.

Oranges

Oranges

Kale

This member of the cabbage family is extremely good for you. It comes with nutrients that ensure the health of your cardiovascular system and fight heart disease. Kale is full of omega-3 fatty acids, antioxidants, and fiber as well. It is a great addition to meals since it is low in both fat and calories.

Kale

Kale

Garlic

Garlic is great at keeping vampires away, though you should also know that it can lower the plaque level in arteries, bring down blood pressure, and lower blood vessel-constricting enzymes. Feel free to consume it as a pill if you don’t like the taste!

Garlic

Garlic

Red Wine

You don’t have to give up all of your vices! Feel free to drink red wine (in moderation, of course). Experts revealed that doing so can lead to a boost in your HDL levels and prevention of cholesterol buildup. It comes with antioxidants that prevent unhealthy blood clots by keeping blood vessels flexible!

Red Wine

Red Wine

Chocolate

It is also fine to indulge in your favorite chocolate bar from time to time. This sweet treat will make you feel better instantly, not to mention that it brings down your risk of heart disease and stroke. A Harvard study said regularly consuming raw cocoa led to better blood pressure and no hypertension. Eat it in moderation, and you will see improved blood vessel flexibility, better blood pressure, and lower heart-related disease risk.

Chocolate

Chocolate

Sardines

If you need some fish, sardines would be a great choice! They come with heart-boosting nutrients like the healthy omega-3 fatty acids. Overall, it raises good cholesterol levels, lowers inflammation, and decreases triglyceride levels. Translation? This cold fish is good for your heart!

Sardines

Sardines

Lentils

Lentils can do wonders for the dish you are making, though let us focus on the heart-healthy benefits that come with these legumes. In addition to being an excellent source of potassium, protein, and magnesium, they lower the risk of developing heart disease and strokes. Other benefits include lowering blood pressure, bring down cholesterol levels, and reducing the risk of plaque buildup.

Lentils

Lentils

Almonds

We all know how tasty almonds are, though you should also remember that they can boost cognitive functions, combat heart disease, and reduce cholesterol! Thanks to the high level of plant sterols, it also helps prevent the absorption of LDL.

Almonds

Almonds

Pomegranates

Add pomegranates to smoothies, salads, and shakes since they come with many antioxidants that protect your arteries from plaque oxidation and fight heart disease. Studies show it also helps prevent prostate cancer, diabetes, strokes, and Alzheimer’s. It is great for your teeth, skin, and joints as well!

Pomegranates

Pomegranates

Blueberries

Blueberries are tasty and full of antioxidants and nutrients. Apparently, three servings per week can do wonders for your health! It will prevent cholesterol build-up, improve blood pressure, and protect against arterial plaque buildup. Other benefits are the elimination of cancer and lower risk for heart disease.

Blueberries

Blueberries

Beets

Beets come with high levels of minerals, antioxidants, and minerals. These purple superstars can lower homocysteine levels, reduce risk for heart disease, strengthen various organs, and prevent cancer.

Beets

Beets

Salmon

Also known as the ‘chicken of the sea,’ salmon comes with omega-3 fatty acids and other nutrients that help lower triglyceride levels, loosen up blood vessels, prevent blood clots, and combat heart disease.

Salmon

Salmon

Tumeric

Turmeric has been found to contain the active compound curcumin that helps block heart enlargement. Other benefits include the prevention of obesity, high blood pressure, and dysfunctional blood vessels. It also helps lower the risk for heart disease.

Tumeric

Tumeric

Chia Seeds

Chia seeds have made a name for itself as a smoothie topping, though don’t forget it is also a great source of antioxidants, protein, nutrients, fiber, and omega-3 fatty acids. It helps bring down cholesterol, lower the risk for all sorts of diseases, and maintain cardiovascular health.

Chia Seeds

Chia Seeds

Apples

The common saying might actually be true! Apples are full of minerals, antioxidants, and vitamins that lower risk for heart disease and bring down blood pressure. There are endless options to choose from and you can sort them by colors, flavors, and health benefits!

Apples

Apples

Avocados

Avocados have become so famous there are stores completely dedicated to the fruit! This is partly because of how healthy they are. Avocados are full of potassium, antioxidants, and monounsaturated fats that help bring down cholesterol, improve heart health, and lower the risk for heart disease.

Avocadoes

Avocados

Eggplant

Eggplants taste wonderful, and they are loaded with vitamins, nasunin, antioxidants, minerals, and flavonoids. These purple beauties help improve circulation, lower cholesterol, prevent blood clots, and bring down risk for heart disease.

Eggplant

Eggplant

Broccoli

Don’t be scared of broccoli! They are excellent for your cardiovascular health as the vegetable brings down cholesterol and strengthens blood vessels. Thanks to its sulforaphane content, it has anti-inflammatory properties and helps the prevention of blood sugar-related chronic problems.

Brocolli

Broccoli

Carrots

Carrots are excellent heart-healthy vegetables. We know they help improve vision, though they also fight against free radicals and heart disease. Carrots are full of nutrients and vitamins that help combat cancer, as well as improve bone and cardiovascular health.

Carrots

Carrots

Chicken

Chicken is incredibly versatile, and we love it! This lean meat comes with lower saturated fat and cholesterol levels than red meat. There are many reasons why health fanatics use it as a protein source!

Chicken

Chicken

Chickpeas

Chickpeas might be small, though they are nonetheless packed with cardiovascular nutrition. Loaded with fiber, potassium and vitamins, chickpeas can bring down cholesterol and lower the risk for heart disease.

Chickpeas

Chickpeas

Coffee

Coffee fans rejoice! Apparently, this bitter beverage can do wonders for the heart. Moderate intake will lower the risk for coronary heart disease, heart failure, and stroke. Head over to your favorite café now!

Coffee

Coffee

Cranberries

This fruit is not only delicious, but it also comes with plenty of antioxidants and nutrients. It would not be here if it did not help lower your risk for heart disease. Apart from that, it also prevents UTI and lowers risk factors for gum disease, stomach ulcers, and cancer.

Cranberries

Cranberries

Figs

Figs are criminally underrated! They are a wonderful source of nutrition for your heart. The sweet fruit is full of calcium and fiber. Figs can even reverse the effects of cardiovascular disease!

Figs

Figs

Flax Seeds

If you don’t eat fish or nuts but need omega-3 fatty acids, go for flax seeds! Typically added as toppings, they come with loads of antioxidants, estrogen, and nutrition that promote the health of your heart.

Flax Seeds

Flax Seeds

Red Hot Chili Peppers

Californication is a legendary album, though we would like you to focus on the real red hot chili peppers this time. Thanks to the capsaicin they contain, they help bring down blood pressure and cholesterol levels. This is great news for your heart, though we do not recommend eating it whole!

Chilli Pepper

Chili Pepper

Ginger

Ginger fans, we have some great news! Regular consumption of the wonderful-smelling spice actually lowers the risk for cardiovascular disease like high blood pressure and coronary heart disease.

Ginger

Ginger

Grapefruit

Did you know that grapefruit comes with loads of fiber, potassium, lycopene, and choline? It’s true! This is a great way to keep your heart health in check. It is even recommended in the DASH diet, a nutritional pattern meant to bring down blood pressure.

Grapefruit1

Grapefruit1

Green Tea

This refreshing drink comes with many antioxidants and helps prevent arterial plaque buildup. It also lowers LDL, cholesterol, and triglycerides! Drink up if you wish to promote your heart health.

Green Tea

Green Tea

Kidney Beans

Rich in magnesium, protein, and folate, kidney beans are low in fat and high in fiber. This means they bring down homocysteine levels and effectively reduce risk for strokes, heart disease, and even cancer! Go ahead and add them to your soups and stews if you wish.

Kidney Beans

Kidney Beans

Kiwi

Don’t be intimidated by the fuzzy shell. Inside, there is a fruit loaded with vitamins waiting for you. It is also an excellent source of potassium, polyphenols, copper, and magnesium. It prevents blood clots, maintains your heart health, and protects your cardiovascular system!

Kiwi

Kiwi

Lentils

Legumes, in general, are full of minerals and vitamins. Apparently, they contain even more potassium than bananas do! As a source of protein and energy, lentils are great in just about any dish. Along with grapefruit, it has been included in the DASH diet.

Lentils1

Lentils1

Mackerel

If you want to eat fish other than salmon and tuna, why not go with mackerel? It goes well in salads and other dishes. Moreover, it is loaded with antioxidants and omega-3 fatty acids. It is great at lowering the risk for cancer and cardiovascular disease.

Mackerel

Mackerel

Cashews

We all love cashews so it is a relief to hear that it is full of monounsaturated fats that bring down LDL cholesterol levels and raise HDL levels at the same time. Thanks to its antioxidants, cashews help prevent cellular damage as well.

Nuts

Nuts

Oatmeal

Oatmeal is a great way to begin your way! It is flexible and tasty, not to mention that it is full of various nutrients and minerals. It is high in fiber and boasts of a low glycemic index so look no further if you wish to lose weight and control your diabetes. It also clears arteries for better heart health!

Oatmeal

Oatmeal

Beans

Beans, as a group, deserve its own spot. These small superstars are low in fat, rich in protein, and high in fiber. They also offer many phytochemicals which is great for the prevention of heart disease!

Beans

Beans

Pears

Like apples, pears are also rich in antioxidants, nutrients, and fiber. Ultimately, this means they can lower the risk for heart disease and reduce both blood pressure and cholesterol.

Pears

Pears

Asparagus

Asparagus is delicious, but it is also worth mentioning that it is rich in fiber, minerals, vitamins, and nutrients. It promotes the digestive health, improves insulin levels, protects against various diseases, and lowers the risk for high blood pressure.

Asparagus

Asparagus

Quinoa

Quinoa has recently made a name for itself as a nutritious grain, and it is actually true. It has nearly double the fiber amount of other grains. It is loaded with minerals, antioxidants, and essential amino acids. It is great for losing weight, improving blood sugar and cholesterol levels, and promoting cardiovascular health.

Quinoa

Quinoa

Spinach

The creators of Popeye might have known what they were talking about! This leafy vegetable is the best source of vitamin K, ultimately helping the prevention of blood clots and development of stronger bones. It is also full of potassium, fiber, folate, and lutein that helps promote cardiovascular health.

Spinach

Spinach

Strawberries

Strawberries go great in just about any dish! The red fruits will satisfy any sweet tooth and health freak since they are full of minerals, nutrients, and vitamin C. They are low in calorie and good for burning fat. Studies have also revealed that they can loosen up arteries and prevent the buildup of plaque in the heart.

Strawberries

Strawberries

Sweet Potato

Sweet potatoes are yet another rising star in the culinary world. The super food makes for an excellent source of potassium, which helps reduce blood pressure by ensuring fluid balance in the body. Moreover, sweet potatoes help in the regulation of your heartbeat.

Sweet Potato

Sweet Potato

Walnuts

Walnuts are one of our favorite snacks! If you feel the same way, you will be glad to hear they are loaded with the omega-3 fatty acid called alpha-linolenic acid (ALA). Basically, this translates to reduced blood pressure, better cholesterol levels, and a healthier heart.

Walnuts

Walnuts

Watermelon

We daresay that watermelons are the best fruit for the summer! Since the fruit is made of about 96% water, this is a great way to hydrate. Watermelons are brimming with potassium, magnesium, and vitamins A, B6, and C. This means regular consumption will lead to lower blood pressure and cholesterol levels.

Watermelon

Watermelon

Bananas

Bananas go great in your smoothies or breakfast bowls! Aside from the taste, it is also full of fiber, potassium, and protein. Bananas also help muscles contract and nerve cells respond. Though they get a bad rep in the dieting world, the yellow fruits are actually low energy density food with resistant starch and fiber. Basically, they are great for weight loss. Not to mention that they bring down blood pressure, keep heartbeat regular, and promote heart health in general!

Bananas

Bananas

Olive Oil

Olive oil isn’t just the best oil to add to any salad, it is also really healthy! Used largely in the Mediterranean diet, it’s no surprise it’s so good for your health. If you’re looking to reduce harmful LDL cholesterol, fight blood clots and regulate blood sugar levels, then opt for the extra virgin strain.

Olive Oil

Olive Oil

Soy

I don’t know if you’ve noticed (although we’re sure that you have) but soy is taking major shelf space in most supermarkets these days. There’s good reason for that, and it’s not just because it’s a decent replacement for eating meat. Soy fights bad cholesterol while providing you with fiber, omega-3 fats and protein!

Soy

Soy

Apple Cider Vinegar

I know, I know, apple cider vinegar is infamously known for its awful smell. Beyonce is actually a firm believer in this vinegar’s healing and health powers. A recommended use of apple cider vinegar is to dilute it with water and drink it before meals. Apparently this helps promote weight loss, as well as lower blood pressure and fight off heart disease.

Apple Cider Vinegar

Apple Cider Vinegar

Black Beans

Beans beans, good for your heart, the more you eat, the more you f… ind out just how healthy they are! These guys are teeming with protein, fiber, potassium, vitamin B6, phytonutrients and folate. It basically means that cholesterol and heart disease don’t stand a chance!

Black Beans

Black Beans

Reduced Fat Yogurt

According to a number of studies on the effects of eating healthy dairy foods, reduced-fat yogurt can be an excellent diet stabilizer. Among other things it has been proven that this yogurt can protect your body against certain cancers. It doesn’t hurt that it also helps you fight high blood pressure… calmly of course.

Reduced Fat Yogurt

Reduced Fat Yogurt

Cabbage

At then end of the day, we only have our own bodies to protect us against disease and illness. Having said that, it’s of paramount importance that we look after ourselves, and cabbage is on our side in this endeavor. Cabbage is packed with vitamin c, an array of minerals, vitamins and antioxidants and a lot more. As a bonus, cabbage helps maintain healthy vision.

Cabbage

Cabbage

Brown Rice

Rice has for many centuries been a staple food for many cultures around the world. The brown variety however is often less frequently spoken of, so we’re here to give it the good PR that it deserves. Aside from filling you up with vitamins and minerals, brown rice fights off heart disease and diabetes.

Brown Rice

Brown Rice

Coconut Oil

Here is another oil that is often overlooked – coconut oil. Coconut oil provides a solid source of good cholesterol and it can do wonders for the health of your heart. However, let it be said that coconut oil, when consumed heavily, can have negative results. Everything in proportion, people.

Coconut Oil

Coconut Oil

Cauliflower

Maybe as a kid you had a hard time stomaching cauliflower, but now you’re all grown up! This white cousin of the broccoli has some excellent benefits for your overall health. It provides high amounts of fiber, yet low amounts of carbohydrates. It keeps your bones strong and helps detoxify your body. Bonus – it tastes delicious!

Cauliflower

Cauliflower

Dragon Fruit

Listen, before you get all giddy thinking that this fruit comes from actual fire-breathing beasts, it doesn’t. However it does pack a fiery punch of phytonutrients, nutrients, iron, calcium, protein, antioxidants, carotene, polyunsaturated fatty acids, vitamin C and B vitamins. Wowzers, get me some of that dragon fruit!

Dragon Fruit

Dragon Fruit

Pistachio

It’s green. Yeah, I just wanted to get that out of the way so that we’re on the same page. Pistachios are straight-up delicious! They’re high in nutrients and anti-oxidants, but they’re low in calories – what a win! Cholesterol isn’t a factor with these nuts, but promoting heart and gut health sure is! I don’t know why I haven’t been eating these my whole life.

Pistachios

Pistachios

Pumpkins

Would you believe it if I told you that pumpkins aren’t ONLY used for carving scary Halloween faces into? These orange giants are actually a superfood of sorts. It could be their high levels of pro-vitamin beta-carotene, fiber, potassium, vitamin C and phytoestrogens. Or maybe it’s just that they’re great for losing weight, keeping blood pressure in check and fighting bad cholesterol.

Pumpkin

Pumpkin

Tomato Sauce

Now don’t get the wrong idea – we’re not talking about ketchup that’s loaded with sugar. Nope. We’re talking about the pure version of tomato juice-turned-sauce that you use a base for pizza or cooking pasta. Research has found that tomato sauce can help strengthen your heart’s health as well as make your skin look younger. How great is that?

Tomato Sauce

Tomato Sauce

Brussel Sprouts

With the internet at our fingertips nowadays, it’s so easy to find amazing brussel sprout recipes. They’re delicious, we know, but they’re also worth a lot more than their taste. Brussel sprouts pack loads of glucosinolates, protein, potassium, and iron. They help your body get rid of toxins. Wow, why don’t I eat more of these?!

Brussel Sprouts

Brussel Sprouts

Olives

There’s darn good reason you get olives to snack on at the counter of a bar. They’re delicious, that’s why. Or maybe it’s because they’re healthy and they can work as a counter to the unhealthy beverages we consume on a night out. Olives have some very special properties, like monounsaturated fat, nutrients, and antioxidants. They can even help you to lose weight!

Olives

Olives

Cinnamon

We’re talking about cinnamon, not synonyms. Speaking of synonyms, do you know what some synonyms for cinnamon are? How about these: calcium-enriched, fiber-full, glucose-and-cholesterol-level-lowering… Not bad, right? Cinnamon doesn’t just add a festive taste to most dishes, it’s super healthy and can even improve cognition.

Cinnamon

Cinnamon

Edamame

What is it about edamame that has us snacking on it in the morning, at lunch and dinner, and in the middle of the night? Maybe that’s just me, but bear with me because I’ve got some reasons why. Edamame is a soy protein that fights heart disease and reduces cholesterol levels in the body.

Edamame

Edamame

Collard Greens

Collard greens aren’t just a single vegetable, rather there are a number of veggies that make up this family. The best part is that those vegetables are all on this list, or should be – kale, bok choy, brussels sprouts, broccoli, rutabaga and cabbage. These greens are a powerful match against heart disease, obesity and diabetes.

Collard Greens

Collard Greens

Water

Water is healthy? Are you serious? Yeah yeah, we all know that water is better than any other drink on this planet… at least when it comes to health. There are a bunch of coffee addicts rolling their eyes right now. As basic at it may seem, keeping yourself hydrated is essential in keeping all the body’s systems running at 100%.

Water

Water

Tuna

Tuna has somehow gotten the hilarious name “chicken of the sea”, and we can totally understand why. Putting mercury levels aside (just for now), tuna is loaded with some of the greatest nutrients on Earth. Tuna provides us with healthy levels of omega-3 fatty acids and amino acids. They’re tasty and good for heart health.

Tuna

Tuna

Raspberries

Nowadays you don’t have to travel all the way to Northern Europe to get your hands on raspberries, but you might need to dig a little deeper in your pocket. These wonderful berries ooze vitamin C and manganese. They’re also low in fat and pack a powerful punch of polyphenols. What’s that? The thing you need to fight against all kinds of heart disease.

Rasberries

Raspberries

Brazil Nuts

All you need is a handful of these and you’re good to go. Brazil nuts have everything you need in a healthy snack. They’re filling, disease-fighting, packed with nutrients and antioxidants and they taste mighty fine. Put this all together and you’ve got yourself a tasty package of heart-protecting potency.

Brazil Nuts

Brazil Nuts

Fatty Fish

There are a number of different kinds of fatty fish that can be put into this category. Before you get put off because we said “fatty”, you need to understand that they provide the good kind of fat. Try eating fish like herring, sardines, trout, mackerel and salmon. These guys all give you a great source of omega-3 fatty acids.

Fatty Fish

Fatty Fish

Tomatoes

Have you ever noticed how tomatoes look like hearts? That’s no coincidence, I say, nature was trying to tell us something. I’m assuming that nature’s message was that tomatoes are really good for cardiovascular health. Tomatoes are full of vitamin C and vitamin A, fiber, lycopene and potassium.

Tomatoes

Tomatoes

Acai Berries

This berry might be the classiest of the lot… might be. Acai berries have become well-reputed for being a fashionista in the foodies sense. Not only do they look tantalizing in any dish (check out acai breakfast bowls), they also contain lots of healthy nutrients which fight against the most fierce opponents like cancer, heart disease and diabetes.

Acai Berries

Acai Berries

ADVERTISEMENT