Foods To Keep Your Heart Healthy

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If you want to combat heart disease, there are plenty of foods you can incorporate into your diet to do so. We know you might think there will only be fruits and vegetables on this list, and while they are incredibly healthy for you, there are plenty more foods you should eat. To help you get started on your health journey, Here is a list of fantastic foods you can eat.

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.

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!

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.

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.

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.

Oatmeal

Oatmeal is a great way to begin your day! 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 diabetes. It also clears arteries for better heart health!

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 of heart disease.

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.

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.

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.

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.

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.

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!

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.

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!

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.

Watermelon

We dare say 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.

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.

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.

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.

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.

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.

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.

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.

Cabbage

At the 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.

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.

Spinach

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.

Garlic

Garlic lowers 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!

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.

Turmeric

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.

Cinnamon

Cinnamon is enriched with calcium, full of fiber fiber and lowers glucose and cholesterol levels. Cinnamon doesn’t just add a festive taste to most dishes, it’s super healthy and can even improve cognition.

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.

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.

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%.

There you have along list of foods to help keep your heart healthy, also remember to always exercise as this really helps your heart.