These Foods Help Promote A Healthy Heart

Heart-related diseases are some of the leading causes of health related issues in the United States. According to the CDC, one person dies every 26 seconds in the US from cardiovascular disease. That’s why it is critical to take care of your health and your heart health, more specifically. Always consult with your doctor for the best and most precise medical advice. However, here are some foods that can help promote a healthier heart.

Oranges

Oranges are full of nutrients, fiber, and of course, vitamin C. They also contain pectic, a type of fiber that helps absorb cholesterol. Oranges are a great source of potassium, which helps lower blood pressure as it helps flush out sodium in your system.

Kale

There’s a reason why Kale has such a good reputation when it comes to healthy foods. It contains high levels of omega-3 acids, antioxidants, and fiber. Kale is very filling but low in calories, so it is a perfect food to add to your diet to help keep you full for longer without increasing your caloric intake dramatically.

Garlic

Not only is garlic a delicious addition to any dish, it is also quite healthy. Garlic helps reduce plaque in the arteries and reduce blood pressure. Garlic also reduces plaque in blood vessels by half when taken in supplement-form. Ask your doctor if this can be right for you.

Red Wine

Red wine is often considered an indulgence with a good meal or at the end of the day. But did you know that a glass of red wine can help increase HDL levels, aiding in preventing cholesterol buildup in the blood vessels. It also contains antioxidants that help reduce blood clots. All of this can help prevent coronary heart disease, so go ahead and have a glass.

Chocolate

Chocolate lovers, rejoice! You can enjoy a square of dark chocolate knowing that you are actually helping out your health. Dark chocolate with high levels of cacao contain flavanol, an antioxidant that helps prevent heart disease. We’ve never heard better news in our lives.

Sardines

Sardines are are an excellent source of omega-3 fatty acids, which help reduce triglyceride levels that are pretty harmful to your health. These also help increase the good kind of cholesterol in your body while also decreasing inflammation, aiding in preventing heart disease.

Lentils

Studies have shown that those whose diets consists of a high level of lentils (as well as other legumes like beans) are less likely to suffer from heart disease or stroke. Lentils also contain potassium, magnesium, as well as protein. All of these nutrients help prevent plaque buildup in blood vessels, lower cholesterol, and decrease blood pressure.

Almonds

Almonds contain many beneficial nutrients that help reduce the risk of diabetes and heart disease. Almonds aid in reducing cholesterol levels and help prevent absorption of LDL cholesterol (the bad kind). Not only that, they’re a perfect crunchy and filling snack.

Pomegranates

Pomegranates are a wonderful addition to salads, savory dishes, and desserts. Best of all, they contain a high level of antioxidants that help prevent plaque buildup in the artery walls, aiding in preventing high blood pressure as well as heart disease.

Blueberries

In addition to being absolutely delicious, blueberries have a plethora of health benefits that we can all be thrilled about. Adding blueberries to your diet can help decrease blood pressure, reduce cholesterol levels, and aid in preventing plaque in artery walls.

Beets

Beets are a wonderfully colorful addition to any diet that are packed with vitamins, minerals, and antioxidants. They contain B-vitamin folate and betaine. Beets can help decrease homocysteine levels in the blood, aiding in preventing heart disease.

Salmon

Salmon is delicious and a wonderful source of healthy fats like omega-3 fatty acids. They also contain many other nutrients that help reduce triglyceride levels, blood vessel constriction, and helps prevent heart disease. Best of all, it is so versatile that it will be hard to get tired of eating salmon.

Turmeric

Turmeric is a delicious spice that adds beautiful color and packs a punch of flavor. Turmeric has been used in eastern countries not only in food but for its medicinal properties as well, and the west is finally catching up in both categories. Turmeric contains curcumin that can help prevent heart enlargement, maintain a healthy blood pressure level, and prevent heart disease.

Chia Seeds

Chia seeds are packed full of health benefits as they contain nutrients like protein, omega-3, antioxidants, and fiber. Chia seeds help reduce cholesterol and prevent many types of diseases. They can easily be added to your diet by being mixed into smoothies and oatmeal, or sprinkled in anywhere else you desire.

Apples

As the old expression goes, “an apple a day keeps the doctor away,” it turns out that this is actually pretty good advice. Apples contain vitamins, minerals, and antioxidants that help decrease blood pressure and aid in preventing heart disease. Plus, they are so delicious as a snack or dessert.

Avocados

Avocados are delicious on top of toast, tossed in a salad, in dips like guacamole, and honestly also on their own. Avocados contain monounsaturated fats, potassium, and antioxidants, which help reduce cholesterol and prevent heart disease.

Eggplant

Eggplants are delicious and extraordinarily versatile. Whether roasted, grilled, charred, they are a wonderful addition to any meal. They’re packed full of vitamins, minerals, flavonoids, nasunin, and antioxidants. They not only help prevent heart disease but also blood clots.

Broccoli

Although broccoli has been unfairly vilified, if prepared correctly, it is quite delicious. Not only that, it is absolutely a powerhouse veggie when it comes to health. Broccoli helps lower cholesterol and maintain healthy blood vessels. It contains sulforaphane, which is an anti-inflammatory enzyme that helps kee you healthy and disease free.

Carrots

Carrots are well known for being great for your eyesight due to its high level of vitamin A, but this sweet and crunchy veggie is also full or carotenoids, antioxidants that help reduce heart disease. They’re also packed full of vitamins K and C.

Chicken

Chicken is an excellent source of protein and is extremely versatile when it comes to preparation methods. It is also quite lean, so it is a great option for those who want to lose weight. It also contains much less saturated fat than red meat.

Chickpeas

Chickpeas are not only delicious in their intact form, but blended up they make up one of our favorite spreads, hummus! Chickpeas are a wonderful source of fiber, vitamin C, vitamin B6, and also potassium. These can all help reduce cholesterol and prevent heart disease.

Coffee

Great news for all those coffee lovers out there. Some studies have shown that you can maintain a healthy and strong heart while drinking coffee. Some research has shown that a moderate intake of coffee helps with preventing heart disease, stroke, and heart failure.

Cranberries

These tart berries are packed full of antioxidants and plenty of other healthy minerals. These all help prevent the risk of heart disease. Since the berries on their own are not very sweet, these are often consumed via a deliciously tart juice.

Figs

Figs are perhaps one of the most underrated fruits out there. They are delicious and are a wonderful source of fiber and calcium. They are perfect on their own, dried, or in a jam. They can help prevent heart disease as an added bonus to their deliciousness.

Flax Seeds

Flax seeds are an excellent source of omega-3 fatty acids. For those who have nut allergies and do not like fish, these are a great substitute option. You can easily sneak them into your favorite foods like smoothies, salads, and on top of peanut butter toasts.

Chili Peppers

Chili peppers are not for the faint of heart, although they help with preventing heart disease. These spicy veggies contain capsaicin, which helps decrease cholesterol and blood pressure in the body. However, it might be best not to eat them raw but rather incorporate them into larger dishes.

Ginger

Ginger root fresh and in its dry form can add a delicious kick of spice that is also very beneficial for your heart health. Consuming ginger on a daily basis helps promote heart health and reduce high blood pressure.

Grapefruit

Grapefruit is a refreshing citrus fruit that’s full of vitamin C, fiber, potassium, lycpene, and choline. All of these nutrients help keep your heart healthy. Including grapefruits into your diet can help lower blood pressure.

Green Tea

Green tea is full of antioxidants that helps prevent plaque buildup in the blood vessels. It can also help lower LDL cholesterol levels as well as triglycerides. Not only that, it is so easy to incorporate it into your diet on a daily basis.

Kidney Beans

Kidney beans are a wonderful addition to any meal as they’re packed with nutrients and are absolutely delicious in soups, stews, salads, and in side dishes. They contain protein, magnesium, and folate, which help reduce the risk of heart attack, peripheral vascular disease, strokes, and diabetes.

Kiwi

Kiwi is one of the most delicious fruits, with its signature sweet and tart taste and satisfying texture. It’s also full of vitamins C, B, and E. The fruit also contains poluphenols, copper, potassium, and magnesium. All of these nutrients help protect the cardiovascular system and prevent blood clots.

Strawberries

Who doesn’t love strawberries? They’re perfect as a snack on their own, as an addition to smoothies, salads, and of course, desserts! They’re full of nutrients like vitamin C and folate. Their low calorie content is great news, as you can easily add them into your diet without worrying.

Mackerel

For those who don’t love salmon’s fishy taste, then mackerel is for you. It’s a great way to keep things varied. You can grill the fish and eat as is or toss them into your salad. Mackerel is full of omega-3 and selenium.

Cashews

Cashews contain healthy monounsaturated fats which help reduce LDL cholesterol levels in your blood. They can also increase HDL levels. Cashews are full of antioxidants that aid in reducing tissue damage on a cellular level. Best of all, they are absolutely delicious.

Oatmeal

Oatmeal is a perfect way to start the day, as it is filling and full of nutritional benefits. Oatmeal contains minerals, potassium, omega-3, and folate. It can be eaten sweet with fruits and maple syrup, or savory with cheese and olive oil. Sound weird? Try it, it’s absolutely delicious.

Beans

Beans, and all the legumes out there, are all great for your health. They’re full of fiber, low in fat, and have a significant amount of protein to keep you full throughout the day. They are a great source of phytochemicals that help prevent heart disease.

Pears

Not only are pears delicious as a snack, in desserts, or tossed into a salad, they’re extremely healthy. They’re full of fiber, antioxidants, and plenty of nutrients. They can also help decrease blood pressure and cholesterol levels.

Asparagus

Asparagus is a wonderful side dish and addition to any meal to boost nutrients like vitamins A, C, E, K and folates into your diet. Asparagus helps reduce the risk of high blood pressure. They’re wonderful grilled or steamed.

Quinoa

Quinoa is another delicious grain that is full of nutritional benefits. It contains high levels of fiber, almost twice as much as other grains. It is full of antioxidants, amino acids, and plenty of minerals. It helps prevent a plethora of health issues.

Spinach

Spinach gets a bad rep, but we’re here to tell you that not only is it incredibly healthy, but it can be absolutely delicious. The trick is in the preparation. As long as you season it properly, spinach is delicious. Best of all, it contains plenty of vitamin K and other nutrients to keep your bones strong and prevent blood clots.