If you’re looking to prevent yourself from getting heart disease, there are more than enough foods you can incorporate into your diet to do so. We know you’re probably thinking about fruits and vegetables, and while they are great for you, there are so many more options for the food you can eat. To help you start your journey to a healthy life, we’ve gathered an extensive list of foods you should eat!
Even though chickpeas are small, they are packed with nutrients that are fantastic for the cardiovascular system. They’re loaded with fiber, potassium, and vitamins. Not to mention, they can lower your cholesterol and reduce the risk of heart disease.
Good news for coffee fans! It turns out that this bitter drink can be great for the heart. Drinking it moderately will lower the risk for coronary heart disease, heart failure, and stroke. What are you waiting for? Time to head to your favorite café!
Not only is this fruit delicious, but it’s also filled with a lot of antioxidants and other nutrients. It wouldn’t be on the list if it didn’t help lower your risk for heart disease. Aside from that, it also prevents UTIs and lowers the risk of gum disease, stomach ulcers, and even cancer.
Figs are seriously underrated. They’re a great source of nutrients that are amazing for the heart. This sweet fruit is full of calcium and fiber. It can even reverse the effects of cardiovascular disease! Feel free to add them to smoothies you make for an extra health boost.
If you don’t happen to eat a lot of fish or nuts, then you should eat flax seeds! They’re full of omega-3 fatty acids which are vital for the heart. You can add it as a topping on just about everything. The little seeds are loaded with antioxidants and estrogen on top of the omega-3.
Red Hot Chili Peppers
Here, we’re focusing on the real red hot chili peppers, not the bad. The spicy pepper contains capsaicin which helps bring down the blood pressure as well as cholesterol levels. It’s a great food to incorporate into your diet in favor of your heart – just don’t eat it whole!
Lots of people adore ginger, and for good reason! Regular consumption of the spice has been said to lower the risk for cardiovascular disease like high blood pressure as well as coronary heart disease.
Did you know that grapefruits are filled with fiber, potassium, lycopene, and choline? They’re all great nutrients that will help to keep your heart healthy. It’s even recommended in the DASH diet – a diet plan made to lower the blood pressure.
This refreshing tea is full of antioxidants. Not to mention, it also helps prevent arterial plaque buildup. To top it off, it also lowers LDL, cholesterol, and triglycerides. If you want to keep your heart healthy, green tea is the way to go!
Kidney beans are a great source for magnesium, protein, and folate. They’re low in fat and high in fiber, meaning that they bring down homocysteine levels and reduce the risk of stroke, heart disease, and even cancer.
Who doesn’t love oranges? The fruit can be refreshing and quench your thirst, but aside from that, it can help you absorb the cholesterol in your food. It’s loaded with fiber and nutrients like vitamin C and potassium. All these components are great for flushing out sodium and bringing down the blood pressure.
This member of the cabbage family is super healthy for you and your heart. It’s packed with nutrients that help keep your cardiovascular system healthy and fight heart disease. It’s full of omega-3 fatty acids, antioxidants, and fiber. Not to mention, it’s low in fat and calories.
While garlic is good for keeping vampires away, you should also know it can lower the plaque level in the arteries, bring down blood pressure, and lower blood vessel-constricting enzymes. If you don’t like the taste, you can take it as a pill!
You don’t have to give everything up for your health! You can drink red wine – in moderation. Experts have found that drinking wine can boost your HDL levels and prevent cholesterol buildup. It also has a lot of antioxidants that prevent blood clots by keeping the vessels flexible.
Another thing you can indulge in is chocolate! It’s okay to eat from time to time. The sweet treat will instantly make you feel better, not to mention that it brings down your risk of heart disease and stroke. One Harvard study said that regularly consuming raw cocoa led to better blood pressure as well as no hypertension, both of which can contribute to heart disease.
Lentils can be a great addition to some dishes since their flavor is amazing. However, let’s focus more on the heart-healthy benefits these legumes have. Aside from being a great source of potassium, protein, and magnesium, they also lower the risk of heart disease and strokes. Other benefits are lowering blood pressure, bringing down cholesterol levels, and lowering the risk of plaque buildup.
We all know how delicious almonds are, but you should also remember they can boost cognitive functions, fight heart disease, and reduce cholesterol. Thanks to their high level of plant sterols, they also help prevent the absorption of LDL.
You can add pomegranates to anything from smoothies to salads. They’re so full of antioxidants and good stuff that they protect your arteries from plaque oxidation as well as fight heart disease. Studies have shown that it also helps prevent prostate cancer, diabetes, strokes, and even Alzheimer’s. To top it off, it’s great for your teeth, skin, and joints too!
Blueberries are delicious, but also incredibly healthy. They’re full of antioxidants and other nutrients. It turns out that three servings of blueberries a week can work wonders for your health! They prevent cholesterol build-up, improve blood pressure, and protect against arterial plaque buildup. Other benefits of eating blueberries are eliminating cancer and lowering the risk of heart disease.
Beets have high levels of minerals and antioxidants. They can lower homocysteine levels, reduce the risk of heart disease, strengthen several organs, and even prevent cancer! Many people enjoy eating them in salads or even pickled.
Otherwise known as ‘chicken of the sea’, salmon has plenty of omega-3 fatty acids and other nutrients that help with lowering the triglyceride levels, loosen up blood vessels, prevent blood clots, and also combat heart disease.
Turmeric has an active compound, curcumin, that helps with preventing heart enlargement. Other benefits of eating this spice are that it prevents obesity, lowers blood pressure, and it even prevents dysfunctional blood vessels. Not to mention, it helps lower the risk of heart disease.
You probably heard of chia seeds and how healthy they are. Well, it’s true! They can be used in smoothies and salads and are full of antioxidants, protein, fiber, and omega-3, among other things. They help lower cholesterol levels and maintain cardiovascular health.
We’ve all heard that saying about an apple a day… Well, it’s very true. Apples are a great source of minerals, antioxidants, and vitamins. All of which lower the risk for heart disease and lower blood pressure. There are countless options to choose from and you can sort them by colors and flavors too!
Avocados have earned themselves quite the reputation as of late. The trend has become so popular that there are now stores that are completely dedicated to the fruit. Full of potassium, antioxidants, and monounsaturated fats that help lower cholesterol, avocados can help improve heart health and reduce the risk of heart disease.
Aside from tasting great, eggplants are loaded with vitamins and antioxidants which are great for the heart. This food helps improve circulation, lower cholesterol, prevent blood clots and reduce the risk for heart disease.
Here’s why you shouldn’t be afraid of broccoli: they’re excellent for your cardiovascular health since it lowers the cholesterol and strengthens the blood vessels. Since it has sulforaphane content, it has anti-inflammatory properties and helps prevent sugar-related chronic problems.
It only makes sense that carrots would be excellent for the heart. While we already know they help improve vision, they also fight against free radicals and heart disease. They’re full of nutrients and vitamins that help fight cancer as well as improve bone health.
Chicken is so versatile, it’s great! This lean meat has a lower amount of saturated fat and cholesterol than red meat. There are a lot of reasons why health fanatics use chicken as a protein source. Eating more lean foods can help you maintain a healthy weight and avoid obesity.
This delicious fruit, while somewhat odd on the outside, is delicious on the inside. It’s loaded with vitamins and potassium, polyphenols, copper, and magnesium. Kiwi has nutrients that prevent blood clots, maintain your heart health as well as protect your cardiovascular system!
In general, legumes are full of vitamins and minerals. As it turns out, they contain even more potassium than bananas! As a source of protein, lentils are great in just about any savory dish you want. Alongside grapefruit, lentils have been included in the DASH diet.
If you’re tired of eating salmon and tuna but are looking for a different fish to eat, go with mackerel. It tastes great in salads and other dishes. To top it off, it’s loaded with antioxidants and omega-3 fatty acids. It’s also great for reducing the risk of cancer and cardiovascular disease.
It’s a relief to hear cashews are good for you since we all love them so much! They’re loaded with monounsaturated fat which lowers LDL cholesterol levels and raises HDL levels all at once. Thanks to its antioxidants content, cashews help prevent cellular damage too.
A great breakfast option is, of course, oatmeal. It’s tasty and so full of great nutrients. High in fiber and has a low glycemic index, oatmeal is perfect for those looking to lose weight and control their diabetes. Not to mention, it helps clear the arteries as well.
As a group, beans deserve their own spot. They’re low in fat, rich in protein, and high in fiber. To top it off, they also offer a lot of phytochemicals which are great to prevent heart disease and other cardiovascular problems.
Just like apples, pears are full of antioxidants, and other great nutrients. They’re full of fiber, too. This means that they can help lower the risk of heart disease as well as reduce blood pressure and cholesterol levels.
Aside from being delicious, asparagus is also worth mentioning since it’s rich in fiber, minerals, vitamins, and other nutrients. It helps the digestive system, improves insulin levels, lowers blood pressure, and protects against various diseases.
Recently, quinoa has risen to fame, much like the avocado. It has almost double the amount of fiber in other grains. Loaded with minerals, antioxidants, and essential amino acids, quinoa is great to lose weight, improve blood sugar and cholesterol levels, and improve cardiovascular health.
It seems that the creators of Popeye must have known what they were talking about. Spinach is one of the best sources for vitamin K which helps preventing blood clots and also strengthens the bones. Not to mention, spinach is full of potassium, fiber, folate, and lutein that help keep the heart healthy.
Who doesn’t love strawberries? They go in just about any dish! The fruit will satisfy any sweet tooth and health freak alike since they’re full of great nutrients like vitamin C. They’re low in calories and are good for burning fat. Studies have also shown that they can help loosen up arteries and prevent buildup of plaque.
Another rising star in the culinary and health world is the sweet potato. The superfood is an excellent source of potassium which helps lower blood pressure by ensuring fluid balance in the body. On top of that, sweet potatoes help regulate your heartbeat.
Walnuts are one of the best snacks you can have. They’re loaded with the omega-3 fatty acid called alpha-linolenic acid (ALA). In short, this means they reduce the blood pressure, improve cholesterol levels and promote heart health.
The best summer fruit has got to be watermelon! Since the fruit is about 96% water, this is a great way to hydrate. Watermelons are also full of potassium, magnesium, and vitamins A B6, and C. Meaning that regular consumption will lead to lower blood pressure and cholesterol levels.
Bananas are a staple in smoothies and breakfast bowls, and for good reason. Other from the great taste, they’re full of potassium, fiber, and protein. They help muscles contract and nerve cells respond. While they have a bad name in the dieting world, they’re a low energy density food with resistant starch and fiber. Long story short, they’re great for weight loss. They lower blood pressure level, keep the heartbeat regular and generally promote heart health.
Aside from being the tastiest oil to add to salads, olive oil is super healthy. It’s used a lot in the Mediterranean diet, so it’s not surprising that’s it’s good for you. If you want to reduce your LDL cholesterol, lower the chance of blood clots, and regulate blood sugar levels, then go for the extra virgin olive oil.
We don’t know if you’ve noticed, but soy is beginning to take up a lot of shelf space in most supermarkets these days. There’s a very good reason for that, and it’s not only because it’s a good replacement for meat. Soy lowers cholesterol levels and is high in fiber, omega-3, and protein.
Apple Cider Vinegar
Yes, we know apple cider vinegar is known for its terrible smell. However, a lot of people believe in the vinegar’s health benefits. A recommended use of apple cider vinegar is to dilute it with water and drink it before meals. It’s said to promote weight loss, lower blood pressure, and fight heart disease.
The more you eat black beans, the better. Seeing as they’re food for the heart, they are great to add to salads and all kinds of dishes. Full of protein, fiber, potassium, vitamin B6, phytonutrients, and folate, it basically means they’re great for preventing high cholesterol and heart disease.
According to several studies, reduced-fat yogurt can be a great diet stabilizer. It’s been proven that it can protect the body against certain cancers among other things. It doesn’t hurt that it also lowers the blood pressure.
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.
At the end of the day, we only have our own bodies to protect us against disease and sickness. Because of that, it’s so important that we take care of ourselves. Cabbage is on our side in this battle. It’s packed with vitamin C, minerals, vitamins, antioxidants, and much more. As a bonus, cabbage helps your vision too!