If You Want To Keep Your Heart Healthy, Eat These Foods

Cranberries

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.

Cranberries

Figs

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.

Figs

Flax Seeds

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.

Flax Seeds

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!

Chili Pepper

Ginger

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.

Ginger

Grapefruit

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.

Grapefruit1

Green Tea

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!

Green Tea

Kidney Beans

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.

Kidney Beans

Oranges

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.

Oranges

Kale

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.

Kale

Garlic

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!

Garlic

Red Wine

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.

Red Wine

Chocolate

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.

Chocolate

Lentils

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.

Lentils

Almonds

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.

Almonds

Pomegranates

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!

Pomegranates

Blueberries

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.

Blueberries

Beets

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.

Beets

Salmon

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.

Salmon

Tumeric

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.

Tumeric

Chia Seeds

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.

Chia Seeds

Apples

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!

Apples

Avocados

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.

Avocados

Eggplant

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.

Eggplant

Broccoli

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.

Broccoli

Carrots

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.

Carrots

Chicken

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.

Chicken

Kiwi

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!

Kiwi

Lentils

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.

Lentils

Mackerel

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.

Mackerel

Cashews

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.

Cashews

Oatmeal

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.

Oatmeal

Beans

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.

Beans

Pears

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.

Pears

Asparagus

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.

Asparagus

Quinoa

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.

Quinoa

Spinach

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.

Spinach

Strawberries

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.

Strawberries

Sweet Potato

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.

Sweet Potato

Walnuts

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.

Walnuts

Watermelon

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.

Watermelon

Bananas

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.

Bananas

Olive Oil

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.

Olive Oil

Soy

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.

Soy

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.

Apple Cider Vinegar

Black Beans

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.

Black Beans

Reduced-Fat Yogurt

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.

Reduced-Fat Yogurt

Cabbage

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!

Cabbage

Brown Rice

For many cultures around the world, rice has been a staple food. And it’s not surprising as many of the nutrients in brown rice actually help keep your heart healthy. Not only is it a rich source of dietary fiber but it can also reduce your risk of death from heart disease. Additionally, for those who are on a weight-loss journey, experts suggest that you include this in your diet.

Brown Rice

Coconut Oil

Coconut oil is actually underestimated, especially for all its health benefits. Experts recommend taking 1 teaspoon of coconut oil per day and then gradually increase to two teaspoons per day. But why? Just a few of the positive effects it has on your health include, boosting fat loss, assisting with heart health, and even increasing brain function. Its only common in some parts of the world that coconut is a dietary staple, but we definitely think it should become in many more countries in the Western World.

Coconut Oil

Cauliflower

This may not be everyone’s favorite food, but maybe after you read all the amazing benefits you’ll start to include cauliflower in your diet. The white cousin of broccoli has some wonderful benefits for your overall health. This vegetable is naturally high in fiber and B-vitamins. Additionally, it provides antioxidants that can protect against cancer. Experts actually say that cauliflower is one of the few foods that can be eaten in unlimited quantities.

Cauliflower

Dragon Fruit

You may be skeptical to try this fruit, take it from the professionals you should be eating them. Dragon fruit is a tropical fruit that is known for its vibrant color and sweet pulp. Its actually considered a superfood and has recently become so popular among many foodies around the world. Dragon fruit is low in calories but loaded with essential vitamins and minerals. Studies have shown that it also may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis

Dragon Fruit

Pistachio

These little green nuts known as pistachio offer several different kinds of health benefits. Besides being super delicious, they are an excellent source of protein, fiber, and antioxidants. Studies have also shown that there is a small link between eating nuts and a reduced risk of heart disease. Contrary to popular belief, eating pistachio nuts can also help decrease the risk of weight gain.

Pistachios

Pumpkin

Most people associate this delicious squash with the winter or Halloween, but the truth is pumpkins are so nutritious that should be eaten as often as possible. Eating pumpkin is not just good for the heart but the health benefits have numerous positive effects on the body. As this fruit (yes, it’s not a vegetable) is packed with nutrients that can boost your immune system, it has been proven to help fight infectious diseases too.

Pumpkin

Tomato Sauce

Before you say anything, we’re not talking about ketchup that’s loaded with sugar. We’re talking about tomato puree or tomato paste, usually, the one you use as a base for pizza or cooking pasta. Research has suggested that it has the ability to reduce blood levels as well as decrease the risk of heart disease. This thick and tasty paste plays a role in many recipes worldwide and makes total sense as it is low in calories.

Tomato Sauce

Brussels Sprouts

Again, this may not be the first vegetable of choice for many people. However with the internet at our fingertips, it’s so easy to find amazing brussel sprout recipes to make them even tastier. Besides that, Brussel sprouts can help supply the body with the antioxidants it needs to promote good health. Low in calories and rich in fiber this vegetable can help with blood sugar levels, reduce inflammation and even help with weight loss.

Brussel Sprouts

Olives

Did you know that Spain consumes the most amount of olives in the world? However, there is a large list of other places where this small fruit is largely popular. And it makes so much sense as they are not just delicious but they are packed with so many nutrients. Olives are high in vitamin E and other powerful antioxidants. Many studies have shown olives are very good for your heart.

Olives

Cinnamon

Ooh, who doesn’t love cinnamon? Many expert nutritionists have discovered that this amazing household spice has loads of different health benefits. Firstly, it contains large amounts of antioxidants with anti-inflammatory effects. Additionally, cinnamon helps improve blood circulation, reducing the risk of blood clots and heart attack. So, be sure to add a dash of cinnamon whenever you get the chance.

Cinnamon

Edamame

Not just is it a great source of soy protein, but edamame is rich in healthy fibers, vitamin K and antioxidants. Soybeans are one of the world’s most popular food crops and can either eaten alone as a snack or with other foods. Some studies have suggested they there is a link between eating edamame and lowering cholesterol levels. Additionally, women are encouraged to eat edamame as it may reduce adverse symptoms during menopause.

Edamame

Collard Greens

Collard greens are part of the cabbage vegetable family. They contain many nutrients that play an important role when wanting to keep healthy. The vegetables include turnips, bok choy, kale, and broccoli. Studies have suggested that people include who eat collard greens have a lower risk of developing various types of cancer. Additionally, it has been found that these foods decrease the risk of obesity, diabetes, and heart disease.

Collard Greens

Water

We all know just how healthy water is for our bodies. It’s an essential thing that we need every single day. Keeping your body hydrated helps your heart pump blood more easily and also allows oxygen to reach your muscles which in turn helps the muscles work more efficiently. A recent study found that people who drink around 5 or more glasses of water every day have a lower chance of developing heart disease.

Water

Tuna

Tuna is a saltwater fish that is loved by millions of people all around the world. And it’s no surprise as this delicious food. The high levels of omega-3 fatty acids in tuna have been linked to helping reduce cholesterol levels as well as reduced rates of cardiovascular disease including heart attacks. No matter how you decide to eat the tuna, it doesn’t matter! Because either way, it is so beneficial!

Tuna

Raspberries

As a lot of studies have been conducted on what foods can help with heart health, of course, many different types of fruits were included too. One of which was in fact raspberries. It has been said that red raspberries in particular have disease-fighting compounds that can help fight against stress, reduce blood pressure and improving vasodilation of blood vessels. Furthermore, it has been proven that they protect against obesity, arthritis, and cancer.

Raspberries

Brazil Nuts

A handful of brazil nuts are not just a healthy snack but they are indeed known as nutritional power foods. They provide healthy fats, antioxidants, vitamins, and minerals. It has been said that Brazil nuts can reduce inflammation, improve thyroid function, support brain function, and help with heart health. Who would have thought that eating Brazil nuts would be so beneficial?

Brazil Nuts

Fatty Fish

Fatty fish or more commonly known as oily fish is popular for being one of the best sources of omega-3. Additionally, it has been associated with some great health benefits. Some of which include, lowering the risk of heart disease, improved mental ability, and protection from various cancers. As oily fish is also a low-fat protein source, people are who on a weight loss journey should definitely include this food in their diets. These fish include herring, sardines, trout, mackerel, and salmon.

Fatty Fish

Tomatoes

Ever noticed how tomatoes look like hearts? That’s no coincidence, nature has a weird way of telling us things. was trying to tell us something. Of course, tomatoes have massive health benefits and can help the body in many different ways. Some of the health benefits connected to eating tomatoes on a weekly basis include reducing the risk of heart disease as well as protecting your cells from damage. It has also been said that tomatoes can lower your chances of developing heart disease.

Tomatoes

Acai Berries

Here’s a fun fact, Acai berries are a Brazilian “superfruit” and are native to the Amazon region where they’re a staple food. However, they have only recently gained popularity in different parts of the world. Not only are they super tasty but they are praised for being so healthy. They are also nutrient-dense which is why eating them comes with so many benefits. Acai berries are crammed with powerful plant compounds that act as antioxidants and have benefits for your brain, heart, and overall health.

Acai Berries

Sardines

Sardines have been around for centuries but for some reason or other, this is not the first choice of food for many. But regardless, this small fish is loaded with so many nutrients and health benefits. Some of these nutrients are famous for helping prevent heart disease. Sardines are truly versatile food and can be eaten in so many ways. Try out some tasty recipes when looking to include this fish into your diet.

Sardines

Goji Berries

Recently, the popularity of this tiny, delicious fruit has grown. Their reported health benefits range from improved immune function to anti-aging effects. However, but that’s not all, there is also scientific evidence stating that goji berries can also help protect the eyes, promote healthy skin, stabilize blood sugar and even improve depression and anxiety. These powerful nutrients will help your body and heart stay in good shape!

Goji Berries

Seaweed

Seaweed is a form of algae that grows in the sea, but is so versatile and can be eaten in many different ways. The most popular one is sushi but other dishes include, salads, smoothies, and even soup. Some of the science-backed benefits of eating seaweed include supporting gut health, facilitating thyroid function, and also may help reduce weight loss.

Seaweed

Black Tea

Besides water, black tea is one of the most consumed beverages in the world. Although it has a strong flavor and contains more caffeine than other teas, black tea has a variety of health benefits. This is mainly due to its antioxidant compounds that can help reduce inflammation in the body. However, some of the other benefits include its ability to boost heart health, improve gut health, and may help lower blood sugar levels.

Black Tea

Peanut Butter

If you’re a fan of peanut butter, then we have some great news for you… peanut butter is actually really healthy! No matter if you’re a child or adult, peanut butter is a huge favorite and it has some good nutritional benefits. Some of its nutrients contain the ability to boost a person’s health, help reduce weight and even improve blood sugar levels. But of course, moderation is key!

Peanut Butter

Potatoes

Even though potatoes are pretty high in carbohydrate levels, they are also a great source of fiber. Not only has it been proven to help keep you fuller for longer but is great for people on a weight loss journey. Potatoes are also full of antioxidants that work to prevent diseases and vitamins that help your body function properly. Additionally, potatoes have been said to help prevent heart disease by keeping cholesterol and blood sugar levels in check.

Potatoes