Superfoods For A Healthier Heart

Published on 09/17/2020
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If you are interested in warding off heart disease and similar health issues, then you must be looking for ways to create a much healthier lifestyle. Good thing that superfoods are now easily available to help us with this endeavor – so be sure to keep a good number of stocks at home! Superfoods offer a wide range of nutrients that can help boost our immunity as well as keep our hearts healthy. If you don’t want to eat food that is unethically acquired, then you’d be pleased to know that most of them are sourced naturally. Studies have shown that reducing junk food intake as well as improving the diet, in general, can help avoid heart diseases. This is exactly why we did our own research and compiled this list of healthy food that will assist you in your journey to a healthier lifestyle by having a better nutritional plan.

Oranges

Nothing beats starting off a new healthy diet with some oranges, so make sure to add some in your shopping cart. They not only make you feel refreshed by quenching your thirst, but they also contain a lot of vitamin C, nutrients, and fiber. But that’s not all, oranges also have plenty of potassium that helps flush out sodium, which in turn lowers blood pressure as well as counteracts the effects of harmful proteins. The high pectin content of oranges assists in the absorption of cholesterol.

Oranges

Oranges

Kale

Although it is a fact that kale is not a vegetable that is easily sourced, the truth that it is one of the cabbage’s healthiest family members is undeniable. Your hard-work in looking for this superfood will be more than worth it as it contains a lot of nutrients that keep the heart in a healthy condition. Its heart-boosting properties include antioxidants, fiber, and omega-3 fatty acids. In addition, it is low in calories and fat, making it the most ideal addition to just about any meal you whip up! Kale’s popularity among the millennials has actually risen and this generation may actually know something that the older generation doesn’t.

 

Kale

Kale

Garlic

Garlic is particularly known for its ability to repel vampires, but not many know about its properties that can keep the heart healthy. It is also quite famous for making many types of dishes tasty, but very few are aware that it can improve the heart’s health. It is quite effective in lowering blood pressure. It first prevents plaque buildup in the arterial walls, avoiding the constriction of blood vessels. If you are not a fan of its taste, you can take it as a pill!

 

Garlic

Garlic

Red Wine

We knew you’d love this! Yes, it’s true. You don’t really have to avoid alcohol altogether when you’re on a diet. As a matter of fact, small doses of red wine can help you keep your heart healthy. A glass of wine can go a long way because it can help your blood vessels become more flexible, thereby preventing blood clot formation. Aside from the things previously mentioned, red wine can also help increase HDL levels in your blood which decreases the chances of having a coronary heart disease. Well, if doctors recommend this to prevent heart diseases, then we certainly won’t argue with them!

Red Wine

Red Wine

Chocolate

If you are a chocoholic, then you will love this. Chocolate is more than just a sweet fix or a dessert. It can also lower the risk of strokes and heart diseases. A research study done by Harvard showed that those who eat raw cocoa regularly have lower blood pressure and they don’t have any issues related to hypertension. The flavanol content of dark chocolate is what helps maintain the good condition of the heart. Regular intake will make the blood vessels more flexible which decreases the risk of developing heart diseases, as well as the blood pressure.

Chocolate

Chocolate

Sardines

Not many are fans of sardines, and it said to be an acquired taste. However, you should start adding this to your diet for a very good reason. First, this cold fish has a lot of nutrients that help maintain a good heart condition. It contains plenty of omega-3 fatty acids which reduces the levels of triglyceride that are harmful to the blood vessels. Aside from that, it helps increase the levels of high-density lipoprotein. Another health benefit that we can get from sardines is that it reduces inflammation.

Sardines

Sardines

Lentils

Another healthy way to enhance the dish you’re cooking is to add lentils in the mix. This type of legumes come with many health benefits. Research shows that eating food with a lot of lentils, beans, and other kinds of legumes will help reduce the risk of developing heart disease and strokes. In addition, lentils also contain a lot of magnesium, protein, and potassium. These properties can effectively decrease the levels of bad cholesterol, lessen the risk of plaque buildup in the blood vessels, which lowers blood pressure.

Lentils

Lentils

Almonds

Your family probably likes almonds as a snack, but did you know that this nut is packed with a lot of nutrients that can help improve one’s cognitive functions as well as lower the risk of having heart disease and diabetes. Just a handful of this superfood goes a long way in reducing the cholesterol level. Aside from these, it also helps prevent the absorption of harmful LDL and reduces the risk of developing heart disease.

Almonds

Almonds

Pomegranates

If you’re looking for a new and refreshing way to make your smoothie, shake, or salad healthy, why not add some pomegranates? This superfruit is full of antioxidants that help in preventing plaque buildup in your arterial walls, thus, reducing the risk of cardiovascular diseases. Research shows that pomegranates also helps in reducing the probability of having strokes, prostate cancer, diabetes, and Alzheimer’s. In addition, it also keeps your liver, teeth, joints, and skin healthy.

Pomegranates

Pomegranates

Blueberries

Did you know that blueberries have plenty of nutrients and antioxidants? In fact, research shows that only three servings of this superfood and other types of berries in a week can help lower your blood pressure, decrease cholesterol, and avoid plaque buildup in your arteries. Moreover, this delicious superfruit also helps prevent cardiovascular disease and cancer.

Blueberries

Blueberries

Beets

Beets do not only add flavor and color to your salad, but they are also filled with a lot of antioxidants, vitamins, and minerals such as betaine and B-vitamin folate. We’d bet that you didn’t know that this superfood can reduce your body’s homocysteine levels. It ultimately earned its spot on this list because of its ability to reduce the risk of heart disease. In addition, it also helps strengthen your other organs and it also helps us avoid developing other diseases like cancer.

Beets

Beets

Salmon

Salmon might be your favorite kind of fish. It is, after all, pretty good in just about any dish: salad, sushi, and many more. This fish contains a lot of different kinds of nutrients as well as omega-3 fatty acids. Also known as the ‘chicken of the sea,’ it is effective in reducing triglyceride levels, therefore, widening the otherwise constricted blood vessels. This superfood also helps prevent blood clots and other diseases related to the cardiovascular system.

Salmon

Salmon

Turmeric

Turmeric is very important in a curry recipe. In fact, you can’t NOT have it if you’re making curry. Not only does it have a golden and rich taste, but it also has a lot of medicinal properties that people in the east make full use of. In the west, people are also amazed by this superfood because of its nutritional value and health benefits. We’re happy to see that more and more people are enjoying the benefits of this superfood. Studies show that turmeric has curcumin, a compound that reduces the risk of cardiac hypertrophy or commonly known as heart enlargement. Aside from that, it also prevents obesity, high blood pressure, and dysfunctional blood vessels. It has also been discovered that turmeric can reduce the risk of cardiovascular disease.

Tumeric

Tumeric

Chia Seeds

Chia seeds are usually featured in some smoothie recipes and fruit bowls. This is probably because of its incredible health benefits. It is an amazing source of antioxidants, fiber, nutrients, omega-3 fatty acids, and protein. This superfood also has a low-calorie content which makes it effective in reducing cholesterol, as well as lowering the risk of other diseases, while maintaining the heart’s good condition.

Chia Seeds

Chia Seeds

Apples

As what they say, ‘an apple a day keeps the doctor away.’ This saying may be pretty old, but it still rings true until now. This superfood has a lot of health benefits as it contains a lot of antioxidants, vitamins, and minerals. These properties help lower blood pressure and prevent heart disease. There are also many different kinds of apples to choose from, so choose one the kind that you like best next time you buy groceries.

Apples

Apples

Avocados

If you haven’t tried eating avocados, then you’ve probably lived under a rock. It tastes amazing and it can go well in a salad, or as a topping on a toast, as well as a tasty dip. Did you know that there are even cafes which only sell avocado products? We are so happy to see that it is becoming more and more popular as this superfood has plenty of antioxidants, monounsaturated fats, and potassium. All these help in reducing cholesterol, minimizing the risk of cardiovascular diseases, and many other health benefits for your heart.

Avocadoes

Avocados

Eggplant

Eggplant is a tasty vegetable which is amazing both in the oven or on the grill. Not only is it delicious, but it is also full of flavonoids, antioxidants, vitamins, minerals, and nasunin. One other reason to make sure that you have eggplant in your diet is the fact that it has numerous health benefits like reducing cholesterol, improving blood circulation, preventing blood clots, and generally improving your heart’s health. This superfood also helps in improving cognitive function, cancer prevention, and healing of cell membrane when damaged.

Eggplant

Eggplant

Brocolli

You may have been reprimanded for not finishing the broccoli on your plate when you were younger, but it’s in the past now. This is the time to include it in your stir-fried dishes, pasta, and salads. Broccoli is a superfood that helps strengthen your arteries while lowering your cholesterol level. It has plenty of sulforaphane which helps in preventing diseases related to blood sugar, as well as lessen inflammation.

Brocolli

Brocolli

Chicken

Chicken can be prepared in so many different ways. You can bake it, grill it, or even fry it. You can choose however you want it cooked, but the fact that it tastes great will remain the same. The most important thing to remember is that chicken is a good source of protein which is vital for sustaining muscle mass. This meat also has lower levels of saturated fat and cholesterol than red meat. So, for those who are conscious about their health, this heart-healthy meat is an amazing source of protein.

Chicken

Chicken

Beef Hamburger

If you’re someone who loves hamburgers, we have some good news for you. Beef hamburgers can be a great source of iron, protein, and phosphorous. If you’re really craving one with a bun and still want a healthy alternative, get one with a whole grain bun instead. Don’t forget to add some extra veggies as well. For the most healthy version of a burger, make it at home on the grill instead of frying it.

Ground Beef

Beef Hamburger

Carrots

Carrot is another superfood that you need to include on your shopping list. It is a tasty and crunchy snack that you can even put in your other dishes. Carrots don’t just improve your vision due to its high carotenoids content, but its antioxidant properties help in reducing the risk of cardiovascular disease as well as fight off free radicals. Carrots also contain a lot of other nutrients as well as vitamins A, C, and K that effectively fight cancer, reduce the number of amino acids related to heart disease, and promote health in the nervous and skeletal systems.

Carrots

Carrots

Chickpeas

Chickpeas can be prepared in many different ways as well. Some people blend it, some would mash it, and others would just season it. If you’re looking for a tasty dip, then you can surely do that, too. These incredible legumes are bursting with vitamin B6, vitamin C, fiber, and potassium. All these components help in reducing cholesterol in the body and decreasing the risk of developing heart disease.

Chickpeas

Chickpeas

Coffee

If you are like us who can’t seem to function without a shot of your favorite espresso, then you’ll be happy to see this on the list. Research shows that drinking a moderate amount of coffee can lower the risk of having heart failure, coronary heart disease, and stroke! There is no other perfect excuse to get that daily dose of caffeine that you crave so much.

Coffee

Coffee

Cranberries

Cranberries, as we all know, are tasty fruits that can add more flavor to our favorite juice recipes. But that’s not all it offers. It has plenty of nutrients and antioxidants that help reduce the risk of developing heart disease. In addition, this superfood is also quite effective in preventing gum disease, stomach ulcers, urinary tract infections, and cancers.

Cranberries

Cranberries

Figs

This delicious super fruit is also quite good for your heart. Just like raisins and dates, figs are also good in maintaining the good condition of your heart. People often eat this raw or dried, and it provides a good supply of fiber and calcium. It effectively reverses the progress of different heart diseases and promotes heart health in general.

Figs

Figs

Flax Seeds

Flax Seeds have plenty of omega-3 fatty acids which are well known for being the ‘good kind of fat.’ Those who don’t like eating fish or nuts don’t need to worry about their regular supply of omega-3 fatty acids as flax seeds can be a very good alternative. Just add one tablespoon of flax seeds to your salads, smoothies, and fruit bowls to get a good amount of antioxidants, nutrients, and estrogen.

Flax Seeds

Flax Seeds

Red Hot Chili Peppers

We all agree that Red Hot Chili Peppers’ Californication album is awesome, but we are actually referring to the real red hot chili peppers on this list – not the band. These cute but spicy little vegetables are bursting with capsaicin which has been proven to decrease cholesterol levels and blood pressure. Although it is quite effective in keeping your heart healthy, make sure not to eat them whole and raw. The guy below tried to eat it whole, and as you can guess, it didn’t go so well for him.

Chilli Pepper

Chili Pepper

Ginger

To those who love ginger, this one’s for you. This amazing spice actually has a lot more to offer than its smell and taste. Studies have shown that it can also improve your heart’s health. Apparently, having ginger regularly can decrease the risk of having conditions such as coronary heart disease and high blood pressure. As it tastes incredible in sushi, you don’t need to feel so guilty when you go to your favorite Japanese restaurant.

Ginger

Ginger

Grapefruit

Just like the other superfood on this list, grapefruit can also be a little deceiving. More than just its amazing smell and taste, this super fruit comes with a lot of nutritional properties. It contains plenty of lycopene, vitamin C, fiber, choline, and potassium. That’s right! Eating this wonderful fruit can improve your heart’s health. You’ll be pleased to know that it is also included in the DASH diet, a dietary formula made for those who want to lower their blood pressure.

Grapefruit1

Grapefruit1

Green Tea

Green tea is a refreshing drink that has fantastic benefits for your health. It has an amazingly high level of strong antioxidants that help prevent the buildup of plaque in the blood vessels. Additionally, green tea can also lower down triglycerides, cholesterol, and LDL levels in your body.

Green Tea

Green Tea

Kidney Beans

Stews and regular soups can be easily improved with some kidney beans. They don’t just offer a unique flavor to your palate, but they also contain a lot of fiber and very little fat which are quite good in improving the memory and heart condition. They are also full of vitamins and minerals including folate, protein, and magnesium. Kidney beans also decrease homocysteine which lowers the risk of having strokes, heart attacks, diabetes, cancer, and vascular diseases in the extremities.

Kidney Beans

Kidney Beans

Kiwi

Kiwi may look furry and a bit intimidating on the outside, but don’t be fooled! It contains a lot of healthy nutrients which are good for the heart. This exotic fruit is an amazing source of vitamins B, C, and E. It is also bursting with magnesium, polyphenols, copper, and potassium. It is, therefore, an amazing fruit that will help you protect keep your heart healthy as well as the rest of your cardiovascular system. It also decreases the risk of any harmful blood clot formation.

Kiwi

Kiwi

Lentils

Lentils are superfoods from the family of legumes with plenty of vitamins and minerals. The other nutrients that can be found in this superfood are potassium, folic acid, magnesium, and fiber. In fact, they even contain more potassium than bananas! This makes it even more important to add lentils to the meals you prepare. If that’s not enough to convince you, then you should know that lentils are included in the DASH diet, a kind of diet which was specifically made for those who want to lower their blood pressure and keep their hearts healthy.

Lentils1

Lentils1

Mackerel

Tuna and salmon are not the only healthy kinds of fish out in the sea. Mackerel is also a variety that should be included in your diet. This oily fish will make your salads and other dishes even more delicious. It is bursting with omega-3 and selenium. You can eat it with the assurance that you have marginally decreased the chances of your body having cardiovascular disease and cancer.

Mackerel

Mackerel

Cashews

Cashews have monounsaturated fats in abundance. These fats help in reducing the levels of LDL cholesterol and increase the level of HDL cholesterol, making them healthy for the whole cardiovascular system. These super nuts are also packed with antioxidants that help the healing process of damaged cells.

Nuts

Nuts

Oatmeal

This superfood is a pretty common sight on the dining table, especially at breakfast. It is a perfect example of a food that keeps the heart and blood vessels healthy. There are definitely a lot of reasons to recommend it. First, it contains a lot of healthy nutrients like potassium, folate, and omega-3 fatty acids. Second, you can eat in many different ways and still enjoy it. It goes well with different fruit toppings and dairy products. Aside from that, it also contains a lot of fiber although it has a low glycemic index, making it the best choice for those who are suffering from diabetes and those who are watching their weight. The low cholesterol levels in oatmeal ensure that the heart is healthy by keeping the arteries clean.

Oatmeal

Oatmeal

Beans

We have already mentioned several types of beans on this list, but we still think that beans should still be given a spot here. Some of the most common ones are lentils, legumes, peanuts, peas, green beans, and soybeans. All of them have low-fat, high-fiber, and high-protein content. The phytochemicals in beans also help in reducing the risk of developing heart disease.

Beans

Beans

Pears

This bell-shaped fruit has a lot of similar properties with apples. Just like apples, pears are also crunchy and delicious, good for desserts or snacks. These fruits are bursting with nutrients, antioxidants, and fiber. This means that they, too, can help in the reduction of cholesterol, decrease blood pressure, as well as lower the risk of having heart disease.

Pears

Pears

Asparagus

Asparagus can be prepared in many different ways but we prefer to put it on the grill as it tastes best when prepared that way. This superfood is loaded with minerals, fiber, folate, vitamins, and nutrients. This should definitely be a staple in your diet as eating it regularly will help boost the insulin level, and lower blood pressure, reducing the risk of having heart disease or diabetes.

Asparagus

Asparagus

Quinoa

If you are looking for a healthy way to perk up that meal you’re preparing, then choose quinoa. This is a superfood that has twice as much fiber as other grains. It also contains plenty of minerals, amino acids, and antioxidants that help in lowering blood pressure, losing weight, enhancing cholesterol and blood sugar levels, warding off diabetes, and maintaining a healthy heart.

Quinoa

Quinoa

Spinach

You may have seen Popeye gaining superpowers after eating a can of spinach. Well, that may not be pure fiction after all. This green, leafy superfood contains around five times your daily requirement of vitamin K. Spinach is effective in helping bones develop and preventing blood clots. Also, this nutritious vegetable goes well with your salad and pasta. Aside from that, it is also bursting with lutein, folate, fiber, and potassium. So, it can obviously do wonders for your heart.

Spinach

Spinach

Strawberries

You can improve the taste of your dessert, snack, smoothie, or even breakfast bowl by adding some strawberries. This tasty fruit is a good reward for yourself, not just because it’s tasty, but also because it’s packed with nutrients and minerals such as vitamin C and folate. These super fruits are great for those who are trying to lose weight as it contains a low level of calories. Research has also proven that it helps prevent plaque buildup in arteries, loosening their constriction. So, for a healthy and tasty treat? Eat some strawberries!

Strawberries

Strawberries

Sweet Potato

There are many delicious varieties in the potato family, but we must say that our favorite are sweet potatoes. They taste amazing with meat, chicken, or even vegetable dish. Some have even started adding them to their pasta and pizza, so don’t hesitate to do the same if you want to perk up your usual dish. Sweet potatoes are loaded with potassium and other healthy nutrients, giving those who eat it healthier hearts and blood vessels.

Sweet Potato

Sweet Potato

Walnuts

Walnuts, like its other cousins, are also a healthy and delicious way to enjoy your snacks and salad. They are full of omega-3 fatty acids, and alpha-linolenic acid (ALA). These nuts are helpful in maintaining a good cholesterol level, decreasing the blood pressure, and keeping the heart in good condition.

Walnuts

Walnuts

Watermelon

Watermelon, as the name itself implies, is 96% water. This fruit that is perfect for summer helps you stay hydrated and full longer than other kinds of food. It also helps shield your skin from the harmful effects of UV rays. Aside from the things we’ve mentioned, it also has a lot of potassium, magnesium, and vitamins. You can be sure that your cholesterol and blood pressure levels will go down when you have this in your diet! So, include it in your daily intake to have a stronger body and healthier heart!

 

Watermelon

Watermelon

Bananas

Make sure to add this healthy and delicious yellow fruit in your diet! We suggest that you add them into your smoothie or breakfast bowl. This super fruit is a great source of protein, fiber, and potassium, making sure that your muscles and nerve cells are all working well. Although many believe that it is a dieting nightmare, it’s actually not as it contains a lot of resistant starch and fiber. This awesome superfood helps regulate your blood pressure, maintain a normal heart rate, and generally keep your heart in good health.

Bananas

Bananas

Olive Oil

This oil is the Mediterranean’s staple when it comes to eating healthy, and they have a perfectly good reason for this. You may have heard that people in this part of the world often use extra virgin olive oil in their meals. We suggest that you follow suit as olive oil doesn’t just add to the flavor of your food, but it also has a lot of monounsaturated fat! It effectively lowers the LDL cholesterol level in your body, normalizing the sugar level in your blood, and preventing harmful blood clots.

Olive Oil

Olive Oil

Soy

These days, the vegan or vegetarian diet is becoming more and more popular, and soy has turned into a common substitute for various dairy products as well as meat. If you are looking for ways to decrease the bad cholesterol in your meals, then go for tofu, tempeh, or soy milk instead of the usual animal food products. You can then enjoy your food, guilt-free as soy contains a lot of protein, but little to no saturated fat and cholesterol. Moreover, this superfood is bursting with omega-3 fatty acids and fiber, making sure that your heart is healthy.

Soy

Soy

Apple Cider Vinegar

Apple cider vinegar certainly has a bad smell, but would you believe that its health effects definitely impressed Beyonce! It can help you lose weight. All you have to do is mix some water with some apple cider vinegar, drink the mixture before your meals, and enjoy its benefits. Not only does it help you lose weight, but it also helps in reducing triglyceride levels, blood pressure, and cholesterol, effectively decreasing the risk of developing heart disease. To be honest, if Queen Bey herself, says it’s effective, we don’t need any more convincing to start using it.

Apple Cider Vinegar

Apple Cider Vinegar

Black Beans

These small beans are packed with fiber, protein, vitamin B6, potassium, and phytonutrients! These properties are excellent at reducing cholesterol levels, preventing heart disease. In addition, they are perfect with burritos, in soups, and basically every dish that you cook. Black beans also have a low-fat content, making it perfect for losing weight.

Black Beans

Black Beans

Reduced Fat Yogurt

Those who love to eat dairy products will love this! Research has shown that reduced-fat milk or yogurt should be a regular part of your diet as it effectively reduces the risk of developing high blood pressure and cancer. Typically, this superfood is loaded with calcium, iodine, protein, zinc, and vitamins A, B2, B6, and D. This delicious dairy treat is also known to decrease the chances of having a stroke and heart disease.

Reduced Fat Yogurt

Reduced Fat Yogurt

Cabbage

This time, you have a better reason to eat this low-calorie super snack! This superfood is full of antioxidants, vitamins, and minerals which can keep your body in good shape. Cabbage is also naturally full of vitamin C, a component that helps boost the body’s immune system and decreases the risk of developing heart disease. Not only that, but it also prevents some cancers and loss of vision.

Cabbage

Cabbage

Brown Rice

There are many races and cultures around the world that cannot live without rice. However, white rice is the usual staple in their diet as it is more common and popular. This may be the case, but brown rice actually deserves to be loved more than any other kind of rice. This is because it is gluten-free and contains a lot of healthy compounds like vitamins and minerals. This superfood can also help in lowering the risk for cardiovascular disease as well as losing some unwanted weight.

Brown Rice

Brown Rice

Coconut Oil

Everyone loves coconut! However, this one contains an awful lot of saturated fat which is not good for your health. Oddly, this superfood is actually loaded with both bad cholesterol and good cholesterol! Despite the fact that it contains both HDL and LDL, taking coconut oil in moderation can be good for your heart.

Coconut Oil

Coconut Oil

Cauliflower

Many people confuse cauliflowers as the albino version of broccoli, but it’s actually not true. It is a vegetable on its own and it can help you improve the health of your cardiovascular system. It has low carbs and high fiber content which makes it a perfect addition to your healthy diet. Cauliflowers can also help you avoid stomach issues, respiratory diseases, and oxidative stress. Additionally, it helps improve your bones’ health as well as detoxifies your body.

Cauliflower

Cauliflower

Dragon Fruit

Dragon fruit may sound like a strange name, but this fruit is actually a great source of calcium, iron, protein, polyunsaturated fatty acids, antioxidants, carotene, vitamins, and other nutrients. If you’re not impressed yet, then you should know that this super fruit can also help in boosting your immune system, as well as help avoid any heart problems. As a matter of fact, dragon fruits have captin which is a usual component found in medicine for cardiovascular issues.

Dragon Fruit

Dragon Fruit

Pistachio

These little nutty gems are full of plant sterols, antioxidants, and good fats, which help you maintain good health. Although pistachio is a great source of potassium and protein, it contains no cholesterol at all, making it perfect for a healthy diet.

Pistachios

Pistachios

Pumpkins

Pumpkins are not only perfect for lattes, but they are also good in any other dishes that you cook up. This super vegetable is loaded with fiber, potassium, beta-carotene, vitamin C, and phytoestrogens. Pumpkins also offer other health benefits. They can help manage cholesterol and blood pressure levels of your body, improve your vision, boost immunity, improve cardiovascular health, and promote weight loss.

Pumpkin

Pumpkin

Tomato Sauce

We usually use tomato sauce when we make pasta sauces, dipping sauces, and pizza bases. But did you know that it can help you reduce the level of bad cholesterol in your blood? Not only that, but it is also rich in lycopene that lowers the risk for heart diseases, prevents heart attacks, and makes the skin healthier.

Tomato Sauce

Tomato Sauce

Brussels Sprouts

Brussels sprouts may have given you the same bad childhood experience as broccoli, but they too are good for your health. These super vegetables are bursting with protein, potassium, iron, and glucosinolates. If you don’t include these in your meals yet, we suggest that you do as they help cleanse your body, improve your cardiovascular health, and prevent cancer.

Brussel Sprouts

Brussel Sprouts

Olives

Olives can definitely improve the taste of your pizza, salad, or pasta. You can also eat them as snacks. These delicious foods are loaded with antioxidants, nutrients, and special monounsaturated fat which help protect your heart from diseases, as well as provide good cholesterol to your body.

Olives

Olives

Cinnamon

Many kinds of spices have risen to fame throughout the history of human civilization, but this one is especially important because of its relevance in traditional medicine. Research shows that it is one of the few delicious spices in the world that is also packed with nutritious goodness. It has plenty of calcium, manganese, and fiber. All in all, when you have this regularly, your glucose level will be properly regulated, your cholesterol level will go down, your cognition will improve, and you will avoid heart diseases.

Cinnamon

Cinnamon

Edamame

Have you tried eating edamame? Well, if you haven’t, then we suggest you give it a try. It is one of the world’s healthiest snacks due to its low levels of saturated fat and cholesterol. In addition, it has plenty of folates, fiber, plant protein, and phytosterols which effectively lowers cholesterol levels, fighting off heart disease.

Edamame

Edamame

Collard Greens

The family of this green, leafy vegetable is expansive indeed. It is, after all, in the same family as Brussels sprouts, broccoli, cabbage, bok choy, kale, turnips, and rutabaga. These leafy superfoods are known for having a lot of vitamin A, lutein, and zeaxanthin, but little to no calories. So, it is a perfect food to help you fight obesity, heart disease, and diabetes.

Collard Greens

Collard Greens

Water

You may have already known this fact, but let us just reiterate it. Water is vital in maintaining good health and nutrition. If you want to stay strong and healthy, then you have to make sure that you drink enough water to keep your body hydrated every day. It has a lot of functions in the body which includes improving your body functions, controlling your body weight, and ensuring that your heart continues pumping.

Water

Water

Tuna

When we say fish, you probably immediately think of tuna. It is undoubtedly the most popular kind of fish. It has earned such a good reputation because of its multiple health benefits as well as good taste. It contains plenty of amino acids which are needed in building muscles and growth. Furthermore, it is also loaded with omega-3 fatty acids which are good for your heart.

Tuna

Tuna

Raspberries

Have you heard that these delicious super fruits are loaded with fiber, vitamin C, and manganese? Well, they also have a low-fat content, making them good for the heart. They also have polyphenols which keep the heart healthy, so if you want to improve your heart’s health, make sure to add some raspberries in your diet!

Rasberries

Raspberries

Brazil Nuts

In our opinion, Brazil nuts are the most delicious kind of nuts found in South America. It helps to know that this superfood also helps the heart by being a great source of antioxidants, nutrients, and good kind of fat. So, take care of your heart by having some of these delicious nuts!

Brazil Nuts

Brazil Nuts

Fatty Fish

You might find it strange to see this item on our list as fatty fish sound very ironic for a healthy diet. However, it is just an inaccurate name for this kind of fish that boasts a lot of health benefits. This kind of fish which includes tuna, lake trout, herring, sardines, salmon, and mackerel are pretty healthy. They have a lot of omega-3 fatty acids which lowers cholesterol and keeps your heart healthy.

Fatty Fish

Fatty Fish

Tomatoes

Adding tomatoes to your pizza, salad, and other dishes can help improve its taste as well as its nutritional value. This super fruit is loaded with lycopene, fiber, potassium, vitamins, and minerals that can help prevent all kinds of diseases.

Tomatoes

Tomatoes

Acai Berries

Millennials seem to have discovered a new love for acai berries just like how they love avocados and kale. It is often seen in breakfast bowls and smoothies. This is probably because it offers more than just a delicious taste. It actually has a lot of antioxidants that help prevent diabetes, cancer and heart disease.

Acai Berries

Acai Berries

Goji Berries

Goji berries may be small but people shouldn’t underestimate them. These fruits come loaded with vitamin C, iron, copper, and antioxidants that boost the cardiovascular system as well as many other body functions. Iron, in particular, is quite vital in the process of delivering oxygen to the different parts of the body.

Goji Berries

Goji Berries

Seaweed

Seaweed is quite different from other kinds of vegetables. In fact, it is quite unique for having plenty of omega-3 fatty acids, iodine, zinc, iron, potassium, as well as magnesium. These components help promote health in the cardiovascular system, prevent heart attacks as well as sudden strokes.

Seaweed

Seaweed

Black Tea

If you’re a fan of black tea, then you’ll be pleased to know that drinking this tea on a regular basis can make you healthier. It has a lot of antioxidants that help decrease the levels of LDL cholesterol in the body and lower blood pressure.

Black Tea

Black Tea

Peanut Butter

If you are surprised to see this on our list, then you don’t know your peanut butter well enough. Actually, the natural kind of peanut butter is loaded with fiber, protein, vitamins, and monounsaturated fats. Despite the fact that it does contain a lot of calories, it still should get this spot on our list as it can keep you full for a long time. Aside from that, potassium can also be found in peanut butter, which in turn, helps regulate the blood pressure.

Peanut Butter

Peanut Butter

Potatoes

Not many people think that potatoes are healthy as they are high in carbohydrates. However, we mustn’t forget that this vegetable has a lot more than just carbs in it. It contains a lot of vitamins, fiber, potassium, iron, and zinc. These nutrients are very important in maintaining the body’s functions and good health. They also help in decreasing cholesterol levels and blood pressure.

Potatoes

Potatoes

Barley

Barley is a type of grain that has plenty of fiber, potassium, and vitamin B6. Because of its high fiber content, it can easily bring down the cholesterol levels in your body and improve your heart’s health. It is certainly necessary if you want to improve your health, but just remember that it also contains gluten.

Barley

Barley

Radish

Next, we have radish. This crunchy vegetable is quite important in your diet as it contains several vital nutrients and minerals. It has a lot of fiber that helps with digestion, and vitamin C and potassium it contains help in regulating blood pressure as well as boosting the immune system.

Radish

Radish

Green Peas

This legume should not be ignored because just like its other family members, it also has a lot of nutritional value. First, it contains little to no calories. Next, it has a lot of protein and fiber. Aside from all that, this kind of pea also comes with plenty of iron and vitamins A, C, and K. These components help in maintaining the heart’s good health, reducing blood pressure, and boosting both the cardiovascular and immune systems.

Green Peas

Green Peas

Almond Butter

If you’re a fan of nuts and their different derivatives, then you’ve probably heard of almond butter. It is quite similar to peanut butter in terms of the monounsaturated fat it contains as well as its taste. Almond doesn’t just have heart-healthy fats, but it also has a lot of antioxidants, vitamin C and E, as well as magnesium. All in all, this superfood can help you maintain good health.

Almond Butter

Almond Butter

Eggs

This is another superfood that may have been blacklisted from nutritional diets because of a bad rep. Although eggs do contain a lot of cholesterol, it doesn’t necessarily mean that it could raise the level of cholesterol in your blood. As a matter of fact, it is even good to consume HDL, also known as the good kind of cholesterol. Aside from that, eggs are good sources of protein and vitamins A, B2, B12, and B5. Just like all the other items on this list, you need to make sure that you take this in moderation. Eating eggs can also help you lose weight as it can keep you full for a long time.

Eggs

Eggs

Blackberries

Blackberries, the fruit kind, are similar to other berries in a sense that they also contain a lot of nutritious components. To be more specific, blackberries are rich in vitamin K that helps keep the blood vessels strong. This same vitamin is also said to be helpful in keeping the blood pressure at the normal range. Not only that, but blackberries are also loaded with antioxidants.

Blackberries

Blackberries

Spirulina

If you’re wondering why spirulina suddenly rose to fame recently, then we can explain its health benefits. One tablespoon of its powdered form can help you a lot as this small amount already contains iron, copper, potassium, magnesium, vitamins B1, B2, and B3, as well as 4 grams of protein. As if that’s not impressive enough, it also has a lot of omega-6, omega-3, and antioxidants. All these nutrients help in reducing the level of LDL cholesterol in the body and decreasing blood pressure.

Spirulina

Spirulina

Cucumber

Cucumber is a low-calorie vegetable that goes well with salad, and other dishes – but you can also have it as a stand-alone snack. Despite the fact that 96% of this superfood is water, it can still be a great source of protein, fiber, potassium, magnesium, and vitamins C and K. All these vitamins and minerals work together in keeping the body healthy. Cucumber is also good for the heart as it contains a lot of antioxidants.

Cucumber

Cucumber

Matcha

Matcha is just like green tea, only that it is the ground powder version of this healthy drink. It is made by grounding green tea leaves until they turn into powder. This is done so people could enjoy the health benefits it offers more. One cup of matcha tea provides 10 times the antioxidant that green tea gives. Aside from this, matcha also helps prevent other kinds of illnesses because of its zinc, chromium, magnesium, and vitamin C content.

Macha Powder

Macha Powder

Onion

Make sure to have a steady supply of onions in your kitchen as this superfood comes with many health benefits. Aside from adding a lot of flavor to our favorite dishes, it also helps in preventing heart attacks and decreasing blood pressure.

Onion

Onion

Lemon

Oftentimes, our kitchens don’t run out of lemons. If the same thing is true for you as well, then feel free to enjoy it as a drink or an addition to your dish because it contains a lot of vitamin C, fiber, and plant compounds. This superfood can decrease the risk of heart disease and boost your immunity.

Lemon

Lemon

Peanuts

We have already mentioned peanut butter, so it goes without saying that its original form (peanut) is also rich with healthy goodness. Peanuts are loaded with antioxidants, copper, and monounsaturated fats. These healthy components are good for your heart, decreasing the risk of heart attack and strokes, as well as other heart diseases.

Peanuts

Peanuts

Wheatgrass

As you can guess from its name, it is actually a younger grass form of wheat. There are many who like to take it in tablet form, but it may be better to drink it in juice form instead. Why? This is because nutrients are more easily absorbed from leaves if they have gone through the juicing process. As healthy as it is, please remember that it may not be good for people who have allergies to gluten, grass, or wheat. Pregnant women and those who are breastfeeding their babies may have to contact their healthcare providers before including this in their diet. Good thing wheatgrass is worth all the hassle as it contains a lot of antioxidants, iron and vitamins A, C, E, and B vitamins.

Wheatgrass

Wheatgrass

Sunflower Seeds

There are some who refuse to eat these seeds as they have a lot of oil but this may just be a misunderstanding. The oil found in sunflower seeds actually contains a lot of healthy polyunsaturated fats. It also has plenty of vitamins and minerals like magnesium, copper, and vitamin E.

Sunflower Seeds

Sunflower Seeds

Hemp Seeds

In case you don’t know, hemp seeds are good sources of protein as they are loaded with all the nine essential amino acids. One of which (Arginine) is great at keeping the heart healthy. These superfoods also have a lot of unsaturated fats with no unhealthy saturated fats at all. They are even packed with fiber, magnesium, potassium, vitamins, minerals, vitamins B6 and E.

Hemp Seeds

Hemp Seeds

Mushrooms

Mushrooms are amazing meat substitute that vegetarians and vegans will like. They are not just fat-free, but they are also rich in vitamins, fibers, and minerals. They also have plenty of antioxidants, potassium, and copper. All of which help in keeping the heart healthy. So, make sure to stock up your pantry right.

Mushroom

Mushroom

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