Are you eager to embark on a new journey towards a healthier lifestyle? An ideal way to get started is to modify your diet. We are here to provide you with an array of foods which are termed as “superfoods”, and are known to be beneficial for the heart. Numerous studies have proven that with a proper diet, you can prevent cardiac problems. So, read on to find out which foods are ideal for a healthier heart!
1. Chocolate
Chocolate is an amazing food that not only has a delightful taste but is also beneficial for one’s heart. Dark chocolate contains flavanol, which can help manage blood pressure, decreasing the chance of a stroke or heart attack. It’s important to note that this isn’t referring to the sugary milk or white chocolate, which can lead to weight gain.
2. Broccoli
It is a commonly observed occurrence on television that kids dislike eating vegetables, with broccoli typically being the most despised. Nevertheless, it is important to incorporate broccoli into your and your child’s diet as it can decrease cholesterol levels and help avoid blood clots. Moreover, if you are in danger of type 2 diabetes, you should consider eating more of this flowery vegetable, as it can significantly bring down blood sugar readings.
3. Tomato
Rejecting a helping of marinara sauce would be hard to do, and that is just one of the many things that make tomatoes so great. Beyond their delicious taste, the vegetable has a distinctive red shade due to the presence of lycopene, an antioxidant which can reduce the chances of specific cancers, fortify cells, lower bad cholesterol, and prevent blood clotting.
Additionally, the fruit is full of vitamins A and C, folic acid, and beta-carotene which aid in maintaining an youthful appearance, reducing wrinkles and such.
4. Figs
It might be surprising to some, but figs are not only good for you, but they also taste great! People usually know that they are high in fiber, but they may not know that they are also a good source of calcium. This mineral can help control blood pressure and heart rate. Additionally, figs contain potassium, as well as vitamins A and K, all of which are beneficial for your health.
5. Red Chili Peppers
If you love adding a bit of heat to your dishes, there’s good news for you. The red chili peppers you use to make a paste can help improve your cardiovascular health. Each type of pepper contains capsaicin, which is the ingredient that makes them so spicy and also helps maintain blood pressure.
6. Green Tea
It’s no secret that tea has a calming effect, which is likely why the British are so laid back. However, green tea is even more beneficial than its black counterpart. It is rich with antioxidants that can destroy plaque in our arteries. If you are looking for a soothing beverage that won’t give you the jitters, green tea is the way to go.
7. Chicken
When considering meats that have a positive impact on cardiovascular health, chicken should be the primary choice. This is because it is an excellent source of protein and is low in fat, which can help reduce cholesterol levels, lower blood pressure, and decrease the danger of strokes. When selecting chicken, skinless breasts are preferable to wings or thighs, and it is best to limit the use of salt.
8. Salmon
People give salmon the title of being the “chicken of the sea” for a good reason. Whether cooked on a grill, roasted, or seared, it is hard to resist a perfectly cooked salmon fillet. It is a fatty fish that offers omega-3 fatty acids, which are beneficial for improving cognitive function. Additionally, a portion of salmon has a high concentration of potassium, which can reduce swelling in the arteries.
9. Chickpeas
If you can’t get enough of hummus, then here’s another reason to make it your go-to lunch and afternoon snack. Chickpeas, which are the primary component of hummus, are filled with vitamin C, vitamin B-6, and potassium. And as you’re aware, the combination of these antioxidants and minerals can be beneficial for your heart health, such as reducing cholesterol levels.
10. Oranges
Everyone relishes a taste of citrus in the morning. Oranges not only bring a delightful flavor to meals (even the zest can give a delicate taste to sweets and soups), but they also contain a lot of Vitamin C. Additionally, oranges are packed with all sorts of minerals and vitamins, such as potassium and pectin. All you have to do is peel away the unpleasant rind and you have a great snack for the middle of the day!
11. Garlic
Despite their small size, garlic cloves pack a powerful odor. Not everyone enjoys their pungent flavor, but there are health benefits to adding a small amount of garlic to your diet. It has been known to improve blood pressure, potentially decreasing the chance of stroke. This provides a great excuse to indulge in garlic bread without feeling guilty. However, it might be best to go easy on the butter!
12. Blueberries
When discussing the tastiest fruits in the world, no one can deny the deliciousness of blueberries. It is well known that blueberries contain antioxidants, but how do they help our hearts? The antioxidants can help reduce blood pressure, making us less prone to strokes and high blood pressure, and they can even lower cholesterol. All that is needed to get the full health advantage of blueberries is a small number of them each day either in the morning or as a mid-day snack.
13. Carrots
We all remember Bugs Bunny noshing away on carrots as kids, and as adults we still love their crunchy texture. Carrots are packed full of beta-carotene, which helps your body create its own vitamin A. Not only can carrots enhance your sight, but they can also help to lower the risk of developing cardiovascular diseases.
14. Kiwi
These amusing-looking fruits are enjoyable to consume and even more exciting to pronounce. Kiwi (haha) is extremely nutritious due to its abundance of vitamins B, C, and E. It also has considerable amounts of magnesium and potassium, which are all advantageous for controlling blood pressure and stopping the formation of blood clots.
15. Apples
Eating an apple daily can be extremely beneficial to one’s health, as they contain a high number of antioxidants and minerals that are beneficial to the heart. It is impossible to make a bad choice when purchasing an apple, as all types have some degree of health benefits. Therefore, it would be wise to grab an apple as a snack the next time you are at the grocery store. If this practice was adopted by everyone, it would put the medical profession at risk of becoming irrelevant.
16. Cranberries
It’s hard to turn down a scoop of canned cranberries in the holiday season. Even though fresh cranberries are filled with important antioxidants that help maintain digestion and cardiovascular health, the canned ones are also beneficial. Not only that, but cranberries are natural diuretics which can help regulate periods and prevent urinary tract infections.
17. Pomegranates
Pomegranates are among the most beneficial types of fruit for one’s health. They are full of antioxidants such as vitamin C, which helps in the production of collagen and the uptake of iron. Furthermore, it can help fight off certain cancers, reduce the possibility of diabetes, and improve cardiovascular health by decreasing blood pressure.
18. Beets
Not every person is a fan of the earthy flavor of beets, but when they are prepared correctly, they add a great crunch to salads. Additionally, these vegetables have been linked to improved cardiovascular health due to their ability to reduce homocysteine levels, which can help to decrease the risk of developing heart disease. Furthermore, beets boast a high concentration of vitamins, minerals, and antioxidants, so if you can tolerate them, adding more beets to your meals can be beneficial to your health.
19. Eggplant
Have you ever wondered why eggplants are known by that name? It is because they look like eggs while they are still on the vine. Similar to eggs, they are a great source of nutrition, including vitamins, minerals, and antioxidants, which can help to keep your heart healthy. You may not be fond of the mushy consistency initially, but you will eventually come to appreciate them as much as we do!
20. Red Wine
When it comes to red wine, it is not necessary to drink a lot for the benefits it can bring. This type of wine can give a calming effect and decrease the amount of LDL cholesterol, which can raise blood pressure and lead to strokes. This effect is due to the presence of an antioxidant called resveratrol. However, it is important to be moderate in your consumption and limit yourself to one or two servings.
21. Lentils
Various types of legumes are classified as superfoods, including lentils. Eating these legumes can help reduce the likelihood of certain cancers, while also controlling LDL cholesterol and blood pressure. In addition, they are an excellent source of iron and potassium, but it is essential to cook them properly as raw lentils contain a protein known as lectin which can cause vomiting and diarrhea if ingested raw.
22. Flax Seeds
If you’re not a fan of nuts or seafood, there’s no need to feel embarrassed. A lot of people have difficulty consuming a palmful of almonds or eating sardines without gagging. But there is still a way to get beneficial fatty acids and antioxidants for your heart – just add flax seeds to your morning shake. An adequate serving of flax seeds can easily make your smoothie much healthier.
23. Avocados
Avocados have become incredibly popular in recent years and have even led to the formation of cartels in South America. However, what millennials may not be aware of is that their favorite breakfast item is actually beneficial to their cardiovascular health. Avocados contain large amounts of potassium and antioxidants, both of which help to reduce the likelihood of developing heart issues and high blood pressure.
24. Kidney Beans
For the perfect chili, stew, or burrito, you’ll need to include at least 50 cups of kidney beans. Despite the popular rhyme about them being the magical fruit, kidney beans have many nutritious qualities. When compared to other types of beans, they have more protein and less fat, so they make an excellent addition to stews to give them a more substantial texture.
25. Sardines
It is possible for the moderate consumption of some types of fish to benefit both the brain and heart. To gain the maximum advantages from fish, opt for fresh sardines as they are full of omega-3s, which can give your brain a boost and also help to deal with inflammation. Avoid canned sardines with a high sodium content and select fresh sardines instead.
26. Coffee
People who adore coffee can rejoice! If you’re not feeling quite alert in the morning before your first cup of java, then it is likely because your heart needs the additional energy that the deep, fragrant, caffeinated beverage offers. Studies have indicated that while coffee can enhance energy levels, it can also help to minimize the chance of coronary heart disease. Just make sure to not overdo it!
27. Grapefruit
Eating a quarter of a grapefruit for breakfast is a great way to start the day. You may not know that this fruit is full of beneficial nutrients like fiber, lycopene, and vitamin C, which gives it its tangy taste. Combining all these nutrients makes grapefruit an ideal snack for people who need to watch their sugar intake.
28. Dates
You likely understand the emotional effects of dating, but that’s not the purpose of this discussion. Dates, the edible fruit, are full of antioxidants that help reduce the risk of having a heart attack or stroke. Moreover, they are a low-calorie snack that can contribute to weight loss and even improve one’s cognitive functioning.
29. Kale
Kale is one of the most nutritious members of the cabbage family. It is not only beneficial for heart health, but its rich content of omega-3 fatty acids and antioxidants can also improve cognitive functioning and reduce inflammation. Adding some kale leaves to your tofu burgers is an excellent way to get the most out of this vegetable.
30. Turmeric
For hundreds of years, turmeric has been a primary ingredient in old-timey remedies, and it’s easy to comprehend why. This seasoning, which is the key flavoring element in curries, holds curcumin – the factor that gives it its deep yellow-orange color and also helps reduce the chance of cardiac hypertrophy. Don’t hesitate to add a pinch of turmeric to your breakfast smoothie. You won’t be able to tell the difference, but your heart will be grateful.
31. Almonds
Are you in the habit of misplacing your cell phone, vehicle keys, purse, or house keys? If so, that is a good indication that you should increase your intake of almonds. Studies have demonstrated that almonds can improve memory, but what about your cardiac health? Almonds are a great source of nutritious, unsaturated fats that can reduce your bad cholesterol while raising the good cholesterol.
32. Chia Seeds
Exercise fanatics extol the virtues of Chia seeds due to their abundant health benefits. Not only are they a plant-based protein source, but they also contain fiber and omega-3s, which can reduce hypertension and keep your heart healthy. Moreover, Chia seeds aid in controlling insulin levels produced by the pancreas.
33. Ginger
Beyond its sharp taste, ginger has a number of health benefits. Studies have revealed that consuming ginger can help to lower blood pressure, thus decreasing the odds of various heart diseases. Although it may take a while to acquire an appreciation for the slight spiciness of the root, if you can bear it, you should certainly ask for an extra portion when eating your sushi.
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