30+ Foods To Maintain A Healthy Heart

Published on 01/02/2020
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If you’re looking to fight heart disease then these foods are essential to implement into your diet. You’re probably preparing yourself for a list of strict;y fruits and veggies but this is not the case. While those are critical food groups to have in your diet, there are many other healthy foods you should be eating. To jumpstart your healthy lifestyle check out these foods you should start eating today.

Chickpeas

While chickpeas are small in size, they are rich in cardiovascular nutrition. Also, they are packed with fiber, potassium, and vitamins and are excellent ways to lower cholesterol and the possibility to develop heart disease.

Chickpeas

Chickpeas

Coffee

Coffee lovers listen up because this hot beverage actually can do great things for your heart. While it should be consumed with moderation, it can potentially lower the risk of coronary heart disease, strokes, and heart failure. Now you have an excuse to drink coffee!

Coffee

Coffee

Cranberries

Cranberries are not just yummy but they also have many antioxidants and nutritional value. They can be great with preventing UTIs, lowering the potential for gum disease, stomach ulcers, cancer, and heart disease.

Cranberries

Cranberries

Figs

Now, this a food that is far too underrated. Not only are figs a great source of nutrition for your heart but they also are rich in calcium and fiber and can actually reverse the impacts of having cardiovascular disease.

Figs

Figs

Flax Seeds

If your diet excluded fish and nuts, but you need omega 3 fatty- acids then flax seeds are your new friend. They are great toppings for food and have tons of antioxidants, estrogen, and nutrition that help with a healthy heart.

Flax Seeds

Flax Seeds

Red Hot Chili Peppers

While The Red Hot Chili Peppers are famous for their hit album Californication, they are also extremely healthy food. They have loads of capsaicin that lowers blood pressure and cholesterol level, which in turn is great for your heart.

Chilli Pepper

Chili Pepper

Ginger

A normal intake of ginger can be great it decreases the chance of developing a cardiovascular disease such as high blood pressure or coronary heart disease. Don’t overload on this spice but keep in mind that it is incredibly healthy.

Ginger

Ginger

Grapefruit

Grapefruit is one of the healthiest foods to start your day with. Especially since it’s rich in fiber, potassium, lycopene, and choline. It is highly recommended in the DASH diet, which is a diet plan intended to lower blood pressure.

Grapefruit1

Grapefruit1

Green Tea

Green tea is a refreshing beverage with antioxidants that help prevent plaque buildup in the arteries. Besides, it lowers LDL, cholesterol, and triglycerides so if you want to improve your health we highly recommend drinking lots of green tea.

Green Tea

Green Tea

Kidney Beans

Kidney beans are great because they lower the possibility to develop strokes, heart disease, and cancer since they are loaded with magnesium, protein, and folate. They are also very low in fat and fiber and lower homocysteine levels.

Kidney Beans

Kidney Beans

Oranges

Oranges are not only tasty but this Vitamin C rich food can improve your health by absorbing the cholesterol in your food. With that, they are also rich in fiber, nutrients, and potassium. If you’re looking to lower your sodium levels or blood pressure than they are your go-to food.

Oranges

Oranges

Kale

While not everyone has the taste buds for Kale, we are here to tell you beneficial it can be to eat. It offers nutrients that lead to a promising future for your cardiovascular system and help combat heart disease. It is low in fat and calories and is a great addition to your meals. It also is loaded with omega-3 fatty acids, antioxidants, and fiber.

Kale

Kale

Garlic

Garlic is great for many reasons but most importantly it can decrease plaque levels in arteries as well as blood pressure and blood vessel- constricting enzymes. If you’re not a fan of the taste you can also consume it in the form of a pill.

Garlic

Garlic

Red Wine

While some people say to stay clear from all alcohol, red wine in moderation is extremely healthy for you. By drinking small doses, this can lead to a boost in HDL levels and avoid a buildup of cholesterol. Its rich antioxidant tendencies also help block blood clots.

Red Wine

Red Wine

Chocolate

It is okay to treat yourself to a bar of chocolate now and then, not only is it okay but it is even recommended! Eating a piece of chocolate can brighten your mood and also lower heart disease and stroke risk. A study put out by Harvard that eating raw cocoa regularly can lead to improved blood pressure and less hypertension. With that being said, it should be eaten in small doses but if so you will see improved blood vessel flexibility, better blood pressure, and decrease heart disease risk.

Chocolate

Chocolate

Lentils

Lentils are delicious additions to your food dishes but they also have incredible benefits for your heart. These legumes can lower the risk for heart disease and strokes and a great source of potassium, protein, and magnesium. That’s not all, these also lower blood pressure, cholesterol levels, and prevent plaque buildup.

Lentils

Lentils

Almonds

Almonds are a delicious food that should be eaten in moderation because they are high in fat but they are also great as they improve cognitive functioning, attack heart disease and low cholesterol levels. It also has a high level of plant sterols that avoid the absorption of LDL.

Almonds

Almonds

Pomegranates

Pomegranates are a great addition to smoothies, salads, shakes, yogurts, basically anything! They offer many antioxidants that help save your arteries from plaque oxidation and combat heart disease. They also help with decreasing the risk for diseases like prostate cancer, diabetes, Alzheimer’s and strokes. What’s more, they can be great for your teeth, skin, and joints too.

Pomegranates

Pomegranates

Blueberries

It is recommended to have three servings of blueberries per week as it can improve your health wonderfully. They are loaded with antioxidants and nutrients that help combat cholesterol build-up, boost blood pressure and avoid arterial plaque buildup. They also may play a role in cancer help and lowered heart disease.

Blueberries

Blueberries

Beets

Beets are incredibly healthy and should be eaten more often! They have large levels of minerals, antioxidants, and minerals, which make them successful at lower homocysteine levels and lower the risk for heart disease. They also play a huge part in lowering homocysteine levels related to heart disease, as well as strengthening organs and avert cancer.

Beets

Beets

Salmon

Salmon is not just delicious but it is also known as the ‘chicken of the sea,’ and is full of omega-3 fatty acids and other nutrients that contribute to lower triglyceride levels, and helps to loosen blood vessels, avoid blood clotting, and prevent heart disease.

Salmon

Salmon

Tumeric

Tumeric has many benefits and since its main ingredient is curcumin, this helps prevent heart enlargement. Also, there are more benefits such as stopping obesity, high blood pressure, and nonfunctioning blood vessels.

Tumeric

Tumeric

Chia Seeds

Chia seeds have been increasingly popular and are a great smoothie or yogurt topper since they are rich in antioxidants, protein, fiber, nutrient, and omega 3 fatty acids. They also can lower cholesterol and decrease the chance of developing diseases. Consuming them also plays a part in keeping up cardiovascular health.

Chia Seeds

Chia Seeds

Apples

We love the saying “an apple a day keeps the doctor away.” Apples are rich in minerals and vitamins that play a part in lower the chance to develop heart disease. They are so many flavors to choose from and are a delicious snack that can also lower your blood pressure.

Apples

Apples

Avocados

Avocados are so popular that there are restaurants created that are strictly avocado-based. Not only are they just yummy but they have incredible health benefits as well. They are loaded with potassium, antioxidants, and monounsaturated fats that can lower cholesterol and improve overall heart health.

Avocadoes

Avocados

Eggplant

Eggplants not only are delicious but they have many vitamins, minerals, antioxidants, and flavonoids. In addition, there are great plus sides to eating eggplant such as improving circulation, lowering cholesterol, and lower the chance to develop heart disease.

Eggplant

Eggplant

Broccoli

Broccoli is a great vegetable that is beneficial for your cardiovascular health since it decreases cholesterol levels and improves blood vessels. It is also full of sulfur and has many anti-inflammatory properties that help with preventing problems with blood and sugar levels.

Brocolli

Broccoli

Carrots

Carrots are a great vegetable to snack on since they boost vision and also combat free radicals and heart disease. They are loaded with nutrients and vitamins that work to fight cancer and improve bone and cardiovascular health.

Carrots

Carrots

Chicken

Chicken can be eaten in so many different forms and that’s what makes us love it so much. With its low saturated fat and low cholesterol levels, its a great protein source for health fanatics everywhere.

Chicken

Chicken

Kiwi

The appearance of kiwi may throw you off because of the furry shell but with its vitamin overload, this fruit is one of the healthiest ones you can half. It is full of potassium, copper, and magnesium and can help avoid blood clots. It also keeps up your heart health and protects your cardiovascular system.

Kiwi

Kiwi

Lentils

In general, Legumes are loaded with minerals and vitamins and contain tons of potassium. Lentils specifically are a great source of protein and energy which makes them perfect for any dish. It is next to grapefruit in the DASH diet.

Lentils1

Lentils1

Mackerel

If you’re looking for another fish option than you should go with mackerel. It is a delicious dish that you can also throw on top of a salad. It is full of antioxidants and omega 3 fatty acids and can lower the chance to develop cancer or other cardiovascular diseases.

Mackerel

Mackerel

Cashews

Wow, we are suckers for cashews. It is such a relief to hear that although they are rich in monounsaturated fats, this can simultaneously lower LDL cholestrol levels while increasing HDL levels. Also, their antioxidant overload helps with their prevention of cellular damage too.

Nuts

Nuts

Oatmeal

Oatmeal is a delicious and cozy meal to have early in the morning or in front of your tv and fireplace around dinner time. It is loaded with fiber and low glycemic index, meaning that individuals looking to shed some pounds could definitely benefit from this dish.

Oatmeal

Oatmeal

Beans

Beans are absolutely amazing. They may be tiny but they are extremely low in fat, high in protein and fiber. Not only that but they provide a great number of phytochemicals that help prevent heart disease.

Beans

Beans

Pears

Pears are a great fruit similarly to apples since they are high in antioxidants, fiber, and nutrients. Typically this also means that they can decrease the probability of developing heart disease and lower blood pressure and cholestrol.

Pears

Pears

Asparagus

This fiber-loaded veggie is so yummy! Not only is it loaded with minerals and vitamins but it also helps with digestive health, insulin levels and successfully fights disease. In addition to all of this, it also can lower high blood pressure.

Asparagus

Asparagus

Quinoa

Quinoa has become more increasingly popular and has earned the title as a nutritious grain. It doubles in fiber compared to other grains. It is also packed with minerals, antioxidants, and crucial amino acids. It is an excellent food group for losing weight and also helps with blood sugar and cholestrol. Ultimately, this healthy grain can improve cardiovascular health.

Quinoa

Quinoa

Spinach

Spinach is by far the best source of vitamin K and helps prevent blood clotting and strengthens bones. It is loaded with potassium, fiber, folate, lutein and all in all, is related to improved cardiovascular health.

Spinach

Spinach

Strawberries

Strawberries are definitely one of the most delicious foods on this list. They can go in any meal whether its a dessert or even a salad. They can satisfy all your sweet tooth cravings and are super healthy as they are loaded with minerals, nutrients, and vitamin C. They are a low-calorie fruit, and great for burning fat. Their benefits don’t stop there but they can also loosen arteries and avoid a build-up of plaque in the heart.

Strawberries

Strawberries

Sweet Potato

Sweet potatoes are like the MVP of yummy but healthy foods. They are a superfood that is a great source of potassium that can lessen blood pressure. They keep fluidly balanced in the body and also regulate the heartbeat.

Sweet Potato

Sweet Potato

Walnuts

Walnuts are another nut on the list that are just delicious. You don’t have to feel guilty about these because they are full of omega- 3 fatty acids known as alpha-linolenic acid (ALA). in other words, they reduce blood pressure and lead to improved cholestrol levels and an overall healthier heart.

Walnuts

Walnuts

Watermelon

Summertime means loads of watermelon and we are super happy about this! The red fruit is made of 96% water and an excellent way to hydrate in the heat. They also have lots of potassium, magnesium and vitamins A, B6, and C. A normal consumption can result in lower blood pressure and cholestrol.

Watermelon

Watermelon

Bananas

Bananas are an excellent addition to your sweet breakfast choice. In addition to their delicious taste, they are also rich in potassium, fiber, and protein. They are looked at in the best way when it comes to losing weight but in reality, they are low energy density with resistant starch and fiber making them great for weight loss. They also have other benefits like assisting muscle contraction and lower blood pressure, regulating heart, and improving overall health.

Bananas

Bananas

Olive Oil

Olive oil is great to dress salads with because it is tasty but also healthy. It is more commonly used in the Mediterranean diet so it makes sense that it is good for you. Those looking loser LDL cholestrol, combat blood clots, or regulate blood sugar levels than extra virgin olive oil is your go-to.

Olive Oil

Olive Oil

Soy

Soy is starting to become increasingly popular and taking over the shelves in the supermarkets. Not only is it a great alternative for nonmeat eaters but it also attacks high cholesterol by giving fiber, omega-3 fats and protein.

Soy

Soy

Apple Cider Vinegar

Apple cider vinegar has a reputation for its lingering odor but it is actually incredibly healthy. It is recommended to drink a glass of water with apple cider vinegar before a meal. This improves blood pressure and fights heart disease, and also helps with weight loss.

Apple Cider Vinegar

Apple Cider Vinegar

Black Beans

You know how it goes, beans they’re good for your heart and the more you eat the more you, well you get the point. Anyways this isn’t just a catchy song we like to sing, it’s real! They are loaded with protein, fiber, potassium, vitamin B6 phytonutrients, and folate. In other words, if you eat these than cholestrol and heart disease won’t know what’s coming.

Black Beans

Black Beans

Reduced-Fat Yogurt

Research suggests that healthy dairy products like reduced-fat yogurt can be great with stabilizing your diet. Also, it can potentially protect against cancers and fights high blood pressure. It is also incredibly tasty so you don’t lose out by giving it a try!

Reduced Fat Yogurt

Reduced-Fat Yogurt

Cabbage

We are responsible for our bodies and it’s up to us to treat it like a temple. That means eating the right foods that will keep us away from sicknesses. Cabbage is a portion of great food in this respect since it is loaded with vitamin c and other minerals, antioxidants, and more. It also helps with improving vision.

Cabbage

Cabbage

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