Are you looking for new ways to help improve your health? If so, congratulations – you’re definitely on the right track! One of the easiest and most delicious ways to do this is by integrating superfoods into your diet. Most of these are sourced naturally and they come with many immunity-boosting and healthy antioxidants and nutrients. Studies have shown that this is an excellent way to combat cardiovascular issues like clogged arteries, obesity, high cholesterol, diabetes, and high blood pressure. All it would take is to improve your diet and start eating healthier. We have combed the internet to help you in your quest to live a healthier life. Let’s not delay things any further. Here are heart-healthy items that you should definitely add to your shopping list for your next trip to the grocery!
Kick off your healthier diet by including this delicious and refreshing treat! Oranges will not only quench your thirst, but they will also serve you a nice dose of fiber, vitamin C, and nutrients. They come with plenty of pectin, which is a soluble fiber that absorbs the cholesterol you intake. This super fruit has high levels of potassium as well. You can rest assured that it will help lower blood pressure, neutralize proteins, and flush out sodium for a happier heart!
Kale is easily one of the heart-friendliest members of the cabbage family. It is full of nutrients that will help maintain a healthy cardiovascular system and combat heart disease. True enough, it might not be the easiest item to source. However, your hard work will definitely pay off once you enjoy its health benefits. Many health-conscious millennials have become obsessed with it and for a good reason. This vegetable is great for the heart as it is packed with fiber, antioxidants, and omega-3 fatty acids. If you are concerned about the amount of fat and calories you consume, there is no need to worry since kale is low in both.
Garlic has a solid place in popular culture as a repellent against blood-sucking creatures, though we’ll have you know that it is also a heart-boosting superfood. Apart from adding flavor to your favorite recipes, garlic also helps combat arterial plaque build-up, lower blood pressure, and reduce blood vessel-constricting enzymes in your body. In fact, studies have shown that garlic can lower the plaque build-up by as much as 50%! If you’re not a fan of the taste, you can also buy garlic pills from a pharmacy.
We have some good news for everyone! Red wine can actually do more than add flavor to your dish and help you unwind after spending a long day at work. Drinking a moderate amount of red wine can also do wonders for your health. Experts claim that the occasional glass of red wine will lower cholesterol levels and improve HDL levels. The alcoholic beverage comes with antioxidants that help in the prevention of blood clots since it ensures that blood vessels are flexible. We doubt that anyone will think twice about downing a glass once they learn that it can prevent coronary heart disease!
Here is more great news for people who like to indulge in the good stuff every now and then. Chocolates generally serve as a sweet treat, though you might not be aware that it also prevents heart disease and strokes! A research by Harvard has shown that people who regularly consume raw cocoa displayed no hypertension and lower blood pressure levels. We highly recommend going for dark chocolate as it is naturally full of the antioxidant flavanol. Enjoy it in moderate amounts if you want to improve blood vessel flexibility, lower blood pressure levels, and prevent other heart- related issues.
Sardines might be a bit of an acquired taste, though non-fans might want to start getting used to it. Studies show that this cold fish comes with high levels of various heart-healthy nutrients. In fact, sardines are particularly loaded with omega-3 fatty acids. Don’t let the word ‘fat’ get you down as this is the good type of fat that decreases triglyceride and increase good cholesterol. As a bonus, it also decreases inflammation and ultimately improves heart health.
Lentils can definitely improve any dish you’re planning to cook, though it might be time to add it to your diet on the regular. Research has shown that a diet rich in lentils and beans will lead to a lower risk of developing heart disease and strokes. Moreover, lentils are an excellent source of potassium, magnesium, and protein. In lay man’s term, this legume can help decrease cholesterol levels, reduce blood vessel plaque build-up, and lower blood pressure!
The nut family is full of many tasty members, though we have to say that almonds definitely top the list. Research has revealed that they are also loaded with healthy nutrients that can improve memory and intelligence as well as reduce the risk of diabetes and heart disease. Regular consumption will also be effective if you wish to lower your cholesterol levels. It has a high level of plant sterols that will lead to the prevention of LDL absorption and reduction of the risk contracting cardiovascular problems.
Next on our list, we have yet another refreshing fruit that will taste excellent in your smoothie or salad. Pomegranates have a great mix of antioxidants that help prevent the plaque oxidation in your artery walls and combat heart disease. Research has also revealed that this incredible fruit is effective in the prevention of strokes, prostate cancer, diabetes, and Alzheimer’s disease. Apart from these, they also promote the health of your joints, liver, teeth, and skin! How’s that for a super fruit?
In addition to being the perfect topping for your dessert, blueberries also come with antioxidants and nutrients. Studies have revealed that consuming three servings in a week will reduce blood pressure, protect against arterial wall plaque buildup, and decrease cholesterol levels. This delicious fruit also comes with the ability to eliminate causes of cancer and lower your risk of heart disease.
Beets sure are interesting to look at, though these red wonder fruits are more than simple eye candy. They are bursting with minerals, antioxidants, and vitamins like the plant alkaloid betaine and the B-vitamin folate. Feel free to add it to your salad for both the crunchiness and its plethora of health benefits. Beets can lower homocysteine levels and bring down the chances of heart disease. Research has shown that beets come with secret powers like the prevention of cancer and strengthening of various organs.
Salmon is probably one of the most famous fish in the culinary world and we’re certainly not complaining. We personally love them in our sushi and salad! This oily fish is not only delicious, but it also comes with omega-3 fatty acids and nutrients that help in the reduction of triglyceride levels. Aside from this, it ultimately helps prevent the development of heart disease by preventing blood clots and opening up constricted blood vessels.
Turmeric is a yellow gem primarily known for its superstar role in any great curry. It has always been popular in the east for its medicinal benefits, though the west has been giving it more and more attention for its nutritional value. According to studies, turmeric has the active compound curcumin that helps ward off heart enlargement or cardiac hypertrophy. Turmeric has also been found to be effective in the prevention of dysfunctional blood vessels, obesity, and high blood pressure. As you can see, you’ll be hard-pressed to find a better spice for your heart health!
Chia seeds are best known as a smoothie topping or fruit bowl ingredient to the health-conscious crowd. If you’re wondering why, it’s because chia seeds make for a good source of nutrients, antioxidants, protein, fiber, and omega-3 fatty acids. More than that, this superfood is also low in calorie content! Among other things, it is a natural way to lower cholesterol, minimize the risk of diseases, and improve your heart health.
We all know what they say: an apple a day can keep the doctor away. You might be glad to learn that there is actually some truth in this common saying! Apples are loaded with health benefits thanks to its minerals, antioxidants, and vitamins. Feel free to buy as many as you want as this fruit helps reduce the risk of heart disease and bring down blood pressure. Apart from being easy to source, there are plenty of varieties for you to choose from thanks to its wide range of colors, health benefits, and flavors!
Avocados might just be this generation’s favorite fruit! This super fruit is great as a tasty dip, salad filler, and toast topping. In fact, cafes completely devoted to it have opened up, to no one’s surprise. Apart from its great taste and texture, avocados are packed with potassium, monounsaturated fats, and antioxidants as well. These things all help bring down cholesterol levels and lower the risk of contracting heart disease. As you can see, there is no need to feel guilty the next time you splurge on avocados!
These purple glossy superstars are incredibly versatile – they are great both on the grill and in the oven. Use it to make as many vegetable dishes as you want as eggplants are full of minerals, flavonoids, vitamins, antioxidants, and nasunin. These great-tasting wonders also help improve blood circulation, lower heart disease, reduce cholesterol levels, and prevent blood clots. Interestingly, a diet rich in eggplant also benefits the brain by warding off cancer and preventing cell membrane damage.
Many people have a tragic past with broccoli due to the fact that their parents forbade them from leaving the table until finishing it. However, it might be time to move on as our folks were actually right about its benefits! Among other things, broccoli helps strengthen blood vessels and lower cholesterol level. It also comes with sulforaphane, a compound that has anti-inflammatory properties and prevents blood sugar-related chronic problems. It’s not actually bad-tasting and they will make for great additions to your pasta, salads, and stir-fries!
You can enjoy carrots as a tasty and crunchy snack or an ingredient to just about any dish you want. They are well-known for their benefits to the eyesight, though you might not know that these orange gems also come with plenty of carotenoids. These antioxidants help bring down the risk of heart disease by warding off free radicals. Apart from this, carrots are also bursting with nutrients and vitamins A, C, and K that all work together to combat cancer, reduce harmful amino acids, and promote healthy bones and organs.
Chicken is certainly one of the most versatile meats out there. You can choose to marinade it using whatever sauce you want and have it stir-fried, grilled, or baked. Chicken is considered lean meat, which means it naturally has less saturated fat and cholesterol than its red counterparts. It is a heart-friendly protein source for people who are concerned about their health!
They might be small, though that is certainly no reason to ever look down on chickpeas. They are full of heart-healthy nutrition as they are packed with fiber, potassium, vitamin C, and vitamin B6. These legumes help in the reduction of cholesterol and the prevention of cardiovascular conditions. Mashed, blended, seasoned, or in hummus form – chickpeas will definitely deliver on its promised health benefits!
Are you the type of person who simply cannot function before drinking a cup of coffee? We feel you. Luckily for us, studies have shown that coffee is good for your heart! Moderate intake of coffee can apparently reduce the risk of coronary heart disease, stroke, and heart failure. It seems like a cup of Joe a day keeps the doctor away!
Cranberries are delicious and refreshing fruits that we consider one of our favorite juice flavors! It is tasty and contains many antioxidants and nutrients. Of course, it would not be on our list if it did not help lower the risk of developing heart disease! Aside from this, however, cranberries also help in the prevention of urinary tract infections and the reduction of risk for gum disease, cancer, and stomach ulcers.
Figs are one of the most underrated fruits if you ask us! Along with dates and raisins, figs are a great source of heart health benefits. It doesn’t matter if you consume it in dried, raw, or jam form as the fruits are naturally full of calcium and fiber. Overall, these sweet fruits are effective in the promotion of heart health and the reversal of heart disease effects.
Flax seeds naturally come with plenty of omega-3 fatty acid AKA the good type of fat. If you are not a big fan of fish or nuts, you may want to consider consuming these seeds instead! Flax seeds are normally sprinkled on salads and added to healthy smoothies. A tablespoon of these seeds is already full of antioxidants and estrogen. You guessed that right – they do wonders for your heart health!
Red Hot Chili Peppers
Californication was a smashing album, though we don’t really think that the rock band of the same name is great for your heart. However, the vegetable version is the real deal as it comes with capsaicin which helps reduce your blood pressure and cholesterol level. Although this might be excellent news for your heart health, do be warned that you are not meant to consume it raw and whole. This fellow here clearly does not know what he is doing so let this serve as a cautionary tale.
Ginger fans rejoice! Studies have shown that this delicious-smelling spice can do amazing things for your heart. In fact, a daily dose of ginger can already help bring down your risk of developing various conditions. Yup, that includes high blood pressure and coronary heart disease. As a tip, we particularly like it with sushi so keep this in mind when you head out to your favorite Japanese food joint!
Grapefruit smells, tastes, and looks refreshing, doesn’t it? We’ll have you know that this wonder fruit is also bursting with nutrients. This fruit actually comes with high amounts of fiber, vitamin C, choline, lycopene, and potassium so you can be sure that your heart will be happy. Grapefruit is just that good! In fact, it has even been recommended as a part of the DASH diet, a diet that was designed to help reduce blood pressure.
Searching for a calming and refreshing beverage to quench your thirst? If so, look no further than green tea! This drink comes with plenty of antioxidants that help in the prevention of plaque oxidation in the artery walls. Furthermore, green tea helps reduce triglycerides, cholesterol, and LDL levels. It is as heart-friendly as food can get!
Kidney beans are commonly found in soups and stews so we’re glad to learn that they are great for your memory and heart health. These super beans are low in fat but high in fiber. They also come with a ton of minerals and vitamins including magnesium, protein, and folate. Kidney beans can, therefore, bring down homocysteine and subsequently reduce the risk of developing strokes, cancer, diabetes, heart attacks, and peripheral vascular diseases.
Don’t worry – there is no need to be intimidated by this fruit’s furry shell. Once you look past the outer layer, you will be pleasantly surprised by a healthy fruit snack. Research has shown that kiwis are loaded with vitamins B, E, and C. This exotic green wonder is a great source of potassium, polyphenols, copper, and magnesium. Do not be surprised to find out that kiwi helps protect the cardiovascular system and reduce blood clots. What a great-tasting way to promote the wellbeing of your heart!
These legumes come with quite a number of minerals and vitamins including folic acid, fiber, and magnesium. It is also interesting to know that lentils actually possess more potassium than bananas! It is also a great source of protein and energy so you have all the reason in the world to add it to your soup. As a testament to its health benefits, it has been included in the DASH diet. Yup, lentils will lower your blood pressure and keep your ticker in shape!
If you want to include more fish in your diet, mackerel is the way to go. Like tuna and salmon, it is a great way to add more flavor to your salads. This oily fish is loaded with omega-3 fatty acids and antioxidants like selenium. Mackerel would not be on this list if it did not help prevent cancer and heart disease!
Cashews are bursting with monounsaturated fats that help bring down LDL cholesterol levels and raise HDL levels at the same time. Moreover, they are rich in antioxidants as well and this ensures the prevention of cellular damage.
Oatmeal is the perfect thing if you want to kick off your day in a healthy and delicious manner. First off, it serves as a healthy source of nutrients and minerals including omega-3 fatty acids, folate, and potassium. This superfood is also extremely versatile as you can pair it with whatever fruit topping you want. Let’s not forget that oatmeal is also full of fiber despite its low glycemic index. It is a great addition to your diet if you want to lose weight and manage insulin levels. Oatmeal also reduces cholesterol levels and maintains arteries to ensure excellent heart health.
Although we have mentioned some of its members already, beans deserve a spot of its own on the list. They are classified as legumes and include green beans, lentils, peas, peanuts, and soybeans. They may be small and low in fat, though they are full of protein. Beans also provide numerous phytochemicals which help in the prevention of heart disease.
Just like apples, pears make for excellent fruit snacks loaded with antioxidants, nutrients, and fiber. These fruit wonders also help bring down both blood pressure and cholesterol levels, effectively lowering your risk of contracting heart disease.
We personally prefer eating asparagus on its own, though they also taste great on the grill. This superfood is a wonderful source of fiber, minerals, folate, nutrients, and vitamins A, C, K, and E. Asparagus promotes digestive health when consumed on the regular. If you need more reasons to include it in your diet, it also lowers the risk of high blood pressure, boosts insulin levels, and prevents diabetes and heart disease.
If you need to make your dish more wholesome, consider adding some quinoa to it. Interestingly, it comes with nearly double the amount of fiber as its other family members. This grain is considered to be a great source of minerals, amino acids, and antioxidants! Quinoa can do wonders for your health and some of its benefits include improving blood sugar and cholesterol levels, reducing high blood pressure, lowering the risk of diabetes, and promoting cardiovascular health.
Spinach is a well-known superfood, primarily as the source of Popeye’s powers. The cartoon character is actually onto something as just a cup of this leafy wonder will give you more than the recommended daily dose of vitamin K. It means that it can help you prevent blood clots and develop sturdier bones. Moreover, this green vegetable is excellent as a topping for your pasta or base for your salad thanks to its high levels of lutein, folate, fiber, and potassium. Trust us when we say that spinach will help promote heart health and prevent heart disease!
Jazz up your breakfast dish, dessert, snack, and smoothie by putting some delicious strawberries on it! This red fruit will satisfy your sweet tooth cravings and provide you nutrients, vitamins, and minerals like folate and vitamin C. Furthermore, strawberries have a low-calorie content and they are excellent fat-burners. Studies have revealed that strawberries can help widen your arteries and prevent the build-up of plaque on the walls of your arteries!
Sweet potatoes are becoming more and more popular thanks to their great taste! They belong to the potato family and they go well on chicken, vegetable, and meat dishes. As a tip, we highly recommend using sweet potatoes on pizzas and pasta! This superfood is a rich source of potassium and it effectively keeps fluid balance in order to reduce blood pressure. Another heart-healthy benefit is that it regulates your heartbeat.
Walnuts make for excellent salad toppings, but are you aware that they make for an awesome snack as well? They come with plenty of omega-3 fatty acids AKA alpha-linolenic acid (ALA). Yup, these nutty gems help regulate your body’s blood pressure and cholesterol level, effectively keeping your ticker in great shape.
Watermelons are a common sight by the beach or the poolside, though you are likely not aware that they protect your skin from UV rays as well! The more you know, right? Moreover, this fruit is also made up of 96% water so it will keep you hydrated. Watermelons are bursting with potassium, magnesium, and vitamins. In lay man’s term, this summery fruit is excellent for bringing down your blood pressure and cholesterol as well as enhancing your heart health.
This is one super fruit that is excellent as a smoothie base and breakfast topping. Bananas are great sources of fiber, protein, and potassium so you can rest assured that they will keep your nerve cells in tiptop shape. Although many dieters stay away from this yellow fruit for its reputation, they actually come with resistant starch and fiber. Apart from being ideal for weight loss, the nutritious fruit will also help you maintain a regular heartbeat, bring down blood pressure, and promote heart health.
There is a good reason why many people consider the Mediterranean diet to be one of the healthiest in the world. If you have roots in that region of the world, you likely know that extra-virgin olive oil features heavily in just about every Mediterranean cuisine. Aside from its unique flavor, olive oil also comes with plenty of monounsaturated fat. Extra virgin olive oil, therefore, reduces the levels of LDL cholesterol, regulates blood sugar, and prevents blood clots.
More recently, soy has become extremely popular among vegans and vegetarians on the hunt for substitutes to meat products. It is not uncommon to find shelves at the grocery store wholly dedicated to soy products. People who don’t consume meat are fortunate as there are many products to choose from and the list includes soy milk and tofu. Research has revealed how soy products bring down LDL cholesterol. In addition to omega-3 fatty acids and fiber, soy has zero cholesterol, high protein, and low saturated fat content.
Apple Cider Vinegar
We won’t even try to deny that apple cider vinegar boasts of a foul smell, though you might want to reconsider once you learn that Beyoncé is a fan! The thing to do here is to dilute it with water and drink the mixture before every meal if you wish to lose weight. Research has shown that doing so comes with numerous health benefits such as bringing down blood triglycerides, preventing heart disease and lowering the cholesterol and triglyceride levels. Honestly, if Beyonce uses it, we have no doubts that it works.
These tiny black wonders come with high levels of fiber, potassium, protein, phytonutrients, vitamin B6, and folate that all help lower cholesterol level and prevent the risk of heart disease. Moreover, black beans pretty much make or break burritos and soups! One of the best things about it is that it can make you feel full despite its low-fat content. It’s time to introduce it to your diet if you wish to lose weight!
Reduced Fat Yogurt
Research has shown that adding nutritious dairies such as yogurt or reduced-fat milk to your diet can help you ward off conditions such as high blood pressure and various forms of cancer. Apart from this, yogurt is also a rich source of calcium, protein, iodine, zinc, and a number of vitamins. These nutrients and minerals all work together in order to prevent the risk of strokes and heart disease.
If you’re looking for a low-calorie snack, we highly recommend chomping down on cabbage! This heart-healthy vegetable comes with high levels of vitamins and minerals. Among other things, it boasts of vitamin C, an antioxidant that boosts your natural defenses and prevents the development of heart disease. Other benefits include the prevention of vision loss and cancer.
Certain cultures and groups of people simply would not consider a meal complete if there is no rice on the table. White rice is certainly the most popular grain out there, though its brown counterpart is generally healthier as it doesn’t have gluten. Brown rice is a great source of vitamins, minerals, and healthy compounds. Its health benefits include promoting weight loss and preventing diabetes and heart disease.
Did you know that a diet full of saturated fat is considered to be unhealthy? Meanwhile, coconut contains lauric acid that increases bad cholesterol in your body. Regardless, coconut oil is a great source of good cholesterol as well! Because it comes with both types of cholesterol, consuming coconut oil in moderate amounts on the regular will definitely boost your heart health.
We have to say that cauliflower is often underrated! Did you know that it can improve the health of your cardiovascular system? Yup, the albino broccoli is particularly tasty when char-grilled AND it is low in carbs and high in fiber at the same time. The flower is great if you wish to promote bone health, improve your respiratory health, detoxify your body, prevent oxidative stress, and ward off stomach disorders.
The tropical fruit is a rich source of nutrients, calcium, iron, protein, carotene, antioxidants, polyunsaturated fatty acids, phytonutrients, and vitamins. If that isn’t enough to convince you to try out the fiery superfood, we’ll have you know that it boosts the natural defenses of the body and tastes absolutely wonderful. The phytochemical captin is a common ingredient found in medicines as it aids in the alleviation of heart disease.
Did you know that pistachios come with high levels of plant sterols, good fats, and antioxidants? These nutrients all help to keep your ticker in excellent shape. Fascinatingly, the earthy nuts also provide you potassium and protein despite being cholesterol free.
You might want to hop onto the pumpkin spiced latte trend as pumpkins are actually full of vitamins and antioxidants! The orange vegetable is also packed with fiber, potassium, vitamins, phytoestrogens, and pro-vitamin beta-carotene. Pumpkins are excellent if you need to boost your immunity, improve your vision, lose some weight, manage cholesterol, and improve heart health.
Tomato sauce is a great accompaniment to any dish, from pizza to pasta. Aside from the thick sauce, tomato juice is also great thanks to its ability to bring down low-density lipoprotein in the blood and its lycopene content. It is full of lycopene, which helps ward off heart disease, protect against heart attacks, and make the skin look better.
Here’s another blast from the past. Do you personally have childhood fears of Brussel sprouts? If so, you should definitely give it another shot as these cruciferous greens are delicious and nutritious. The super sprouts are loaded with protein, potassium, iron, and glucosinolates. Brussel sprouts will help prevent cancer, detoxify your body, and promote heart health.
Olives make for great additions to your pizza, salad, or pasta! We are fond of snacking on them by themselves as well. In fact, olives are actually rich in nutrients, antioxidants, and monounsaturated fat. All of these works together to help increase good cholesterol, prevent heart disease and promote weight loss.
Ever since the beginning of time, people have resorted to using this spice for medicinal reasons. Recent studies have revealed that this wonder spice is one of the healthiest and tastiest spices you will find! Cinnamon is naturally full of fiber, manganese, and calcium. It helps improve cognition, bring down cholesterol, prevent heart disease, and improve glucose levels.
Edamame is highly addictive and incredibly healthy! It’s a good idea to eat it on the regular as it is full of nutrients and should be a mainstay in any low cholesterol, low saturated fat diet. It is loaded with plant protein, folate, and fiber cholesterol-lowering phytosterols. This soy protein also helps bring down cholesterol levels and ward off heart disease.
Earthy collard greens actually make up an expansive family. It includes bok choy, kale, broccoli, Brussels sprouts, cabbage, rutabaga, and turnips. The leafy superheroes are all high in zeaxanthin, vitamins, and lutein despite its low-calorie content. Collard greens prevent obesity, diabetes, and heart disease.
Water is the perfect beverage! Aside from being a naturally refreshing way to quench your thirst, the drink is excellent for your heart health. It is extremely important to hydrate properly for your wellbeing. Water also has the ability to improve your mood, brain, and metabolism. Of course, it also keeps your ticker in top shape so drink up if you care about your heart health!
Tuna is yet another popular fish you will easily find in your supermarket. It is an excellent source of essential amino acids necessary for the healthy growth of muscle tissues. Tuna is also loaded with omega-3 fatty acids. This fish is definitely the way to go if you wish to improve cardiovascular health.
The sweet raspberries come with high levels of fiber, manganese, and vitamin C in addition to being low in fat. Moreover, the tasty fruits are loaded with polyphenols which is the thing you need if you wish to combat heart disease.
South American nuts are delicious, though we have to say that Brazil nuts are number one in our hearts. These exotic nuts should be a staple in your pantry as they possess the good kind of fat in addition to doing wonders for your heart health. After all, they have high levels of disease-fighting nutrients and antioxidants!
Fatty fish doesn’t sound like it will be good for your heart, but you might be surprised to learn otherwise! This type of fish is actually incredibly healthy. You might want to add lake trout, herring, mackerel, salmon, sardines, and tuna to your shopping cart next time. They are rich in omega-3 fatty acids that bring down cholesterol levels and do wonders for your cardiovascular health.
These red superfruits do not only add a tangy taste to your dishes, but they are also bursting with vitamins, fiber, minerals, lycopene, and potassium. Research has revealed that the nutrient-rich tomatoes are excellent at preventing cardiovascular issues and other conditions. Feel free to eat as many as you want!
These days, it is hard to beat acai berries when it comes to fruit smoothies and breakfast bowls! There’s actually a good reason for the fad as these berries are tasty and provide many antioxidants. Overall, acai berries are great if you wish to prevent diabetes, cancer, and heart disease.
These little berries come with wonderful health benefits for everyone! They are packed with iron, vitamin C, antioxidants, and copper to improve your wellbeing. Goji berries have been found to improve your heart health as iron is important in the process of carrying oxygen to your cells.
Did you know that seaweed is bursting with omega-3 fatty acids? That’s enough to separate it from regular vegetables, though let’s not forget that it is also loaded with zinc, potassium, magnesium, iron, and iodine. These things work together in order to promote heart health and prevent heart disease.
Black tea is one of our favorite beverages, but it does so much more than make us feel fuzzy on the inside. The beverage is actually full of antioxidants that help lower blood pressure and bring down LDL cholesterol levels.
Can you believe that peanut butter is actually incredibly healthy? It is full of vitamins, fiber, protein, and monounsaturated fats. It might have a high-calorie content, but it is a superfood that you should incorporate into your diet as it fills you up for a longer time with its fat and protein content. It also contains potassium which does wonders to regulate your blood pressure.
Potatoes have earned a bad rep for their high carbohydrate content, although that does not mean they’re bad for your health. Potatoes have zinc, potassium, fiber, iron, and vitamins. These are important for your body’s development! The minerals and vitamins can all bring down your cholesterol and blood pressure levels. As you can see, potatoes definitely do wonders for your heart health.
This grain is full of potassium, fiber, and vitamin B6. The high fiber content in barley helps bring down cholesterol levels and this is vital in the maintenance of your heart. It should be a household staple, though be warned that it also contains gluten. This means that people with celiac disease should stay away from it! Otherwise, you are good to go.
Radish is a great addition to your daily diet because it is full of fiber and helps regulate digestion. It has vitamin C and potassium as well, which means it helps keep regulate your blood pressure and boost the natural defenses of your body.
As a member of the legume family, the small green superfood comes with excellent nutritional value. Among other things, green peas have low calorie and high fiber content. In addition to these, peas have iron and vitamins A, C, and K. These all help lower your blood pressure, improve your heart health, and boost your immune system.
This is a delicious treat that has become trendy in recent years, though we daresay that there is a good reason for it. Like peanut butter, it contains heart-friendly monounsaturated fats. Aside from this, almond butter has magnesium, antioxidants, and vitamins! These nutrients are excellent in the maintenance of your ticker.
Eggs have earned a bad rep thanks to its high cholesterol content, although you should know that this does not necessarily mean it will raise your cholesterol levels. You should know that it increases HDL, the good kind of cholesterol. Apart from that, eggs come with various essential nutrients like protein and vitamins A, B2, B5, and B12. It might not be a good idea to eat it for every single meal for days on end, though we recommend keeping it in your diet since they help you feel full for a longer time.
Just like its cousins, blackberries are bursting with excellent nutrients so they should be a mainstay in your diet. They are excellent at preventing heart attacks since they come with vitamin K, an important vitamin that keeps your cardiovascular system in check. The same vitamin has also been found to help keep blood pressure under control for a healthy heart. Let’s not forget blackberries are excellent sources of antioxidants as well.
Spirulina is one super food that works well with almost everything. It has become more popular among the health-conscious crowd and there is a good reason for this. Just a tablespoon of the powder already comes with 4 grams of protein and various amounts of copper, magnesium, iron, potassium, and vitamins. Oh, it also has omega-3, omega-6, and other antioxidants that will improve your overall health. The same nutrients have also been found to bring down LDL cholesterol and blood pressure levels!
Cucumbers are made up of 96% water so it is the perfect low-calorie snack choice. Despite this, they still come with a good amount of nutrients that keep your body healthy. The green vegetables are also bursting with fiber, protein, magnesium, potassium, and vitamins. These things all help improve your body’s health and prevent heart issues.
Macha is actually one of the purest forms of green tea as the leaves are typically ground to the finest powder. This provides a better way to reap its benefits compared to simple infusion. A cup of the tea already possesses 10 times the antioxidants of regular green tea! Macha also contains chromium, zinc, magnesium, and vitamin C. Regular consumption is a great way to prevent a variety of diseases.
Onions are considered a basic food and boy are we glad for it! We all know that its amazing flavor does wonders for just about any dish, but are you aware that it is also healthy? Among other things, onions help bring down the blood pressure and the risk of heart disease.
We have another classic kitchen staple! Feel free to use as much of the citrus as you want as they have fiber, vitamin C, and plant compounds that help boost the immune system and prevent heart disease.
Like peanut butter, peanuts are also full of monounsaturated fats that are excellent for your heart. It reduces your risk of strokes and heart attacks. Peanuts boast of the same antioxidants as red wine and possess copper which is vital to your heart health.
As its name suggests, wheatgrass is basically the young grass courtesy of the wheat plant. It is normally consumed as a tablet and many prefer it in its juice form since the leaves are typically hard to digest. Juicing the wheatgrass leaves help people absorb it more easily. Wheatgrass is not going to appeal to everyone, especially to individuals allergic to grass, wheat, or gluten. Pregnant or nursing women might also want to consult a medical professional before including it in their diets. The benefits, however, make it worth the effort as it contains antioxidants, iron, and vitamins A, B, C, and E.
A lot of people do not like sunflower seeds because they are high in oil. However, you might want to take note that these seeds actually boast of healthy plant oil that comes with polyunsaturated fats! Aside from this, they contain various minerals and vitamins including copper, magnesium, and vitamin E.
Help seeds make for excellent sources of protein thanks to the fact that they come with the nine amino acids that boost body absorption. In particular, the amino acid arginine is excellent for heart health. Hemp seeds also come with omega-3 fatty acids that improve heart health. The seeds have zero saturated fats and only possess unsaturated fats that are important for your wellbeing. Lastly, hemp seeds are rich sources of vitamins, minerals, and fiber like potassium, magnesium, and vitamins E and B6.
This is a fat-free vegetable that will go well with plenty of tasty dishes. Mushrooms are loaded with vitamins, minerals, and fiber so you can be sure they would fit in a healthy diet. Aside from this, they are full of potassium, copper, antioxidants, and B vitamins! Like we have already mentioned, potassium is wonderful for both your cardiovascular and overall health so make sure to include mushrooms in your diet!