There are many methods you can employ the combat cardiovascular disease but the simplest of these would be the act of eating a healthier diet. All you need to do is eliminate unhealthy stuff from your diet and make sure it features super foods. In addition to their impressive antioxidant and nutrient components, many of these ingredients and items are sourced naturally. Studies show that eating a nutritious diet is an effective way to prevent high cholesterol, high blood pressure, obesity, diabetes, clogged arteries, and other heart-related problems. Launch a brand-new healthy regimen now with the following super foods! There is no time like the present to care about your health. Scour the supermarket for the following items and your ticker will surely thank you later.
Oranges
This delicious and refreshing fruit is a great way to kick off your new diet. Apart from quenching your thirst, it also comes with plenty of fiber, vitamin C, and nutrients. In particular, it boasts a high amount of the soluble fiber pectin which leads to better absorption of cholesterol. Furthermore, it contains potassium which is ideal for bringing down blood pressure, neutralizing unhealthy proteins, and filtering sodium. As a bonus, it sure looks and smells nice as well.
Oranges
Kale
You will be glad to know that kale is one of the most heart-friendly members of the cabbage family. This leafy vegetable is bursting with nutrients that will help maintain the health of your cardiovascular system and even completely stop several heart issues. Depending on your location, kale might be hard to source, but all of your effort is worth it once you enjoy all the health benefits it has to offer. It is low in fat and calories but it nonetheless comes with high levels of antioxidants, fiber, and omega-3 fatty acids. As you can see, there are many reasons why it has become one of the most popular vegetables as of late.
Kale
Garlic
Garlic earned a firm spot in popular culture as a natural vampire repellent. However, few are aware of the fact that it boasts heart-healthy properties. It is used in the best cooking recipes, but it also comes with nutrients that bring down blood pressure, lower the amount of enzymes that constrict blood flow, and prevent the build-up of plaque in the artery walls. In fact, research shows that it can reduce plaque buildup by as much as half of the original amount! If you aren’t fond of the taste, you can choose to consume garlic in the form of a pill.
Garlic
Red Wine
Red wine is probably featured heavily in your diet already and if so, you must be relieved to find it on the list. After all, it is the perfect way to end your night and jazz up the dish you’re making. Experts have revealed that drinking it in moderation will lead to a boost in your HDL levels and the prevention of cholesterol buildup. Additionally, it comes with antioxidants that help the prevention of blood clots by ensuring the flexibility of blood vessels. This ultimately results in a lower risk of coronary heart disease. There is no need to kick it out of your diet as long as you don’t go overboard.
Red Wine
Chocolate
Chocoholics, we hope you are ready for some good news! Your happy fix should no longer make you feel guilty as it once did. We’re glad to let you know that chocolate actually prevent the development of heart disease and stroke. A Harvard research study shows that people who regularly consume raw cocoa generally have no hypertension and a normal blood pressure rate. Dark chocolate naturally comes with the antioxidant flavnol so you can rest assured that it will help improve blood vessel flexibility, bring down blood pressure, and prevent a variety of heart-related issues.
Chocolate
Sardines
If you are not very fond of sardines, it might be time to change that. Studies have revealed that this cold fish boasts high levels of heart-healthy nutrients! In fact, sardines are especially bursting with omega-3 fatty acids. This type of fat helps decrease the levels of triglyceride in the body and increases the levels of high-density lipo-proteins, ensuring a healthier heart. Moreover, sardines can decrease inflammation and ward off heart disease.
Sardines
Lentils
We cannot deny that lentils can spruce up just about any dish, though you might not be aware that they also come with many health benefits. Studies have shown that people who regularly consume legumes in the form of lentils and beans experience a lower risk of developing heart disease or stroke. Lentils are actually a good source of potassium, protein, and magnesium. This means they bring down blood pressure, cholesterol levels, and the risk of plaque buildup in the blood vessels!
Lentils
Almonds
Apart from being our favorite member of the nut family, research show that almonds contain an impressive level of nutrients that help enhance intelligence and memory, as well as lower the risk of diabetes and heart disease. Feel free to snack on a handful of almonds as it helps reduce cholesterol. Additionally, its high level of plant sterols make almonds effective in the prevention of LDL absorption and the minimization of heart disease.
Almonds
Pomegranates
Pomegranates definitely provide a refreshing way to jazz up a smoothie, salad, and shake in an instant! This fruit also comes with an interesting combination of antioxidants which make it effective in the prevention of plaque oxidation in the artery walls, ultimately helping ward off cardiovascular disease. Research has shown that this super food can also help prevent strokes, Alzheimer’s, diabetes, and prostate cancer, while at the same time promote the health of liver, teeth, skin, and joints.
Pomegranates
Blueberries
Here is another fruit that is bursting with antioxidants and nutrients. Studies have revealed that eating three servings of blueberries every week can help bring down cholesterol buildup, blood pressure, and plaque buildup on the walls of the arteries. This super food also helps in the elimination of various causes of cancer and reduces one’s risk for heart disease.
Blueberries
Beets
This purple vegetable comes with high levels of antioxidants, minerals, and vitamins, such as the plant alkaloid betaine and B-vitamin folate. This can make for a delicious, crunchy, and colorful addition to your salads but don’t forget that it also has the ability to lower homocysteine levels in the body and bring down the risk for heart disease. Studies show that beets are also effective in endeavors like strengthening your organs and preventing conditions like cancer.
Beets
Salmon
Salmon has often been dubbed the ‘chicken of the sea’ as it goes well with sushi, salads, and other dishes. It is a delicious oily fish that comes with plenty of omega-3 fatty acids and other nutrients. It is effective in reducing triglyceride levels, widening constricted blood vessels, preventing blood clots, and warding off heart disease.
Salmon
Tumeric
Famous for its rich and golden flavor, turmeric is the secret ingredient for an excellent curry. It has been used in the east for all sorts of medicinal situations but it has been gaining traction in the west in recent years as well. In particular, it has become the newest trend in the health world but not without good reason. Research has actually shown that it contains the active compound curcumin which helps block cardiac hypertrophy, more commonly known as heart enlargement. It also prevents obesity, high blood pressure, and dysfunctional blood vessels.
Tumeric
Chia Seeds
In the past few years, chia seeds have become famous as a topping for fruit bowls and smoothies. These seeds are considered a super food thanks to their high level of nutrients, protein, fiber, antioxidants, and omega-3 fatty acids. It is a low-calorie snack that can help bring down cholesterol levels, lower the risk for various diseases, and maintain a healthy heart.
Chia Seeds
Apples
There is an old saying that eating an apple each day keeps the doctor away! There might actually be some truth in there. This super fruit may be common, though it still comes with a great mix of minerals, vitamins, and antioxidants that help bring down blood pressure and lower the risk for heart disease. There are numerous varieties to choose from so feel free to pick from a wide range of colors, flavors, and health benefits. You don’t have to stick with just one either so feel free to mix it up!
Apples
Avocados
Avocados might just be perfection in fruit form. They go great as toast toppings, delicious dips, and salad fillings. This beloved super food has become so popular among millennials that there have been cafes opened devoted solely to this fruit! Aside from their wonderful taste, avocados are bursting with potassium, antioxidants, and monounsaturated fats that all work together in order to bring down cholesterol, provide heart-healthy benefits, and reduce the risk of developing heart conditions.
Avocados
Eggplant
Apart from being a great vegetable base, these purple super veggies are amazing whether you grill or bake them! Eggplants are naturally rich in minerals, vitamins, antioxidants, flavonoids, and nasunin. This means that this super food is amazing at improving your circulation, bringing down cholesterol levels, preventing blood clots, and reducing your risk for heart disease. Apart from these, eggplants can also do wonders for your brain, prevent cell membrane damage, and prevent cancer.
Eggplant
Broccoli
Many people still have a problem with eating broccoli, probably a vestige of their childhood when their parents forced them to eat these green vegetables! However, it might be time to abandon this resentment and move forward as these veggies are bursting with heart-healthy nutrients. Try using them for your salads, pastas, and stir-fries as research has shown how good they are for maintaining cholesterol and strengthening blood vessels. This green super food also contains sulforaphane which means it comes with anti-inflammatory properties that help regulate blood sugar.
Brocolli
Carrots
Raw carrots make for amazing crunchy snacks but taste and texture are definitely not the only things this orange superstar has going for it. We all know that it helps improve our vision but this vegetable also possesses high levels of the antioxidant carotenoid which reduces the risk for heart disease by eliminating free radicals. Carrots are also bursting with various vitamins and nutrients that all help ward off cancer, strengthen your bones and nervous system, and lower the amino acid linked to the development of heart disease.
Carrots
Chicken
Who doesn’t love chicken regardless of whether it is baked, grilled, or stir-fried? This goes well with just about every dish that you can think of! Chicken is actually lean meat which means it contains less saturated fat and cholesterol than red meat alternatives. It is also heart-healthy so there is no need to be surprised when you learn it is the protein source of many health fanatics.
Chicken
Chickpeas
Chickpeas are typically mashed, blended, or seasoned. Personally, we adore them in the form of hummus. There is more to these peas than meets the eye as they are naturally full of heart-healthy nutrients. These little legumes are bursting with fiber, potassium, vitamin C, and vitamin B-6. Overall, chickpeas help bring down cholesterol levels and reduce the risk for heart disease.
Chickpeas
Coffee
We know many people who cannot start their day without enjoying a cup or two of coffee. After all, we belong to this group! Studies have revealed that the beverage has many benefits for your heart. In fact, a moderate consumption of coffee helps lower the risk for heart failure, stroke, and coronary disease.
Coffee
Cranberries
Cranberries make for great little fruit snacks and they are both delicious and refreshing after they have been processed in the juicer. Moreover, they come with a fantastic combination of antioxidants and nutrients that help lower the risk for heart disease. You might already know that they also help prevent urinary tract infections as well. Their other health benefits include reducing the risk for cancer, gum disease, and stomach ulcers.
Cranberries
Figs
Up next we have another heart-healthy fruit snack in the form of figs. Just like dates and raisins, they are also full of heart-healthy nutrition so feel free to enjoy them in whichever form you prefer. Dried, raw, or jam, these fruits are naturally loaded with calcium and fiber which makes it effective in the promotion of cardiovascular health.
Figs
Flax Seeds
Did you know that flax seeds are full of the good kind of fat? People who do not like fish or nuts will be able to acquire the recommended dose of omega-3 fatty acids by eating these seeds. Just so you know, flax seeds are typically enjoyed with smoothies, salads, or fruit bowls. A tablespoon will already be enough to provide you with nutrients, antioxidants, and estrogen.
Flax Seeds
Red Hot Chili Peppers
There is no doubt that Californication is one of the best albums ever made, though we don’t think the band is all that good for the heart. The feisty vegetable the rock band has been named after, however, is the real deal. Red hot chili peppers have capsaicin which helps bring down blood pressure and cholesterol levels. However, try not to go overboard by eating a raw one by itself. Trust me, you won’t enjoy following in this guy’s footsteps as he will need a lot of water to subdue the fire in his mouth!
Chili Pepper
Ginger
Ginger fans, we have good news! Studies have revealed that this wonderfully aromatic cooking spice can help improve the health of your heart. In fact, regular intake of the recommended dose will lead to a lower risk for various cardiovascular conditions such as high blood pressure and coronary heart disease. Moreover, it goes extremely well with sushi. Now feel free to head to a Japanese restaurant and have your fill!
Ginger
Grapefruit
Grapefruit might just be our favorite fruit thanks to its exquisite taste and smell. However, we love it even more upon learning that it is brimming with nutrition. It comes with high levels of fiber, lycopene, choline, potassium, and vitamin C. As you can see, eating grapefruit is a great way to keep your heart health in check. In fact, the DASH diet even recommends it if you want to lower your blood pressure level!
Grapefruit1
Green Tea
Ah, there is just something so wonderful about green tea. It is a great way to beat the thirst and it comes with plenty of powerful antioxidants as well! You’ll be glad to know that this herbal drink also prevents the buildup of plaque in the artery walls. Moreover, it also brings down the levels of triglycerides, LDL, and cholesterol in your body.
Green Tea
Kidney Beans
Kidney beans make for lovely additions in soup and stew dishes, but you might not be aware that they also do wonders for your memory and heart health. Among other things, these beans are low in fat and high in fiber. They also contain vitamins and minerals like folate, protein, and magnesium. Moreover, kidney beans are wonderful at lowering the risk for heart attacks, cancer, peripheral vascular diseases, strokes, and diabetes.
Kidney Beans
Kiwi
It’s true that the furry shell might intimidate you from trying out kiwis, though there are many things to discover once you unpeel it. Trust us, your effort will certainly be rewarded later on. Among other things, this super fruit snack come packed with vitamins C, B, and E. This exotic super food is also a great source of potassium, magnesium, copper, and polyphenols. Kiwis are on the list since they help promote heart health by protecting your cardiovascular system and reducing blood clots.
Kiwi
Lentils
Did you know that lentils come with loads of minerals and vitamins such as folic acid, fiber, and magnesium? These legumes actually have more potassium than bananas! Apart from being a great source of protein and energy, lentils make for tasty additions to soups and other dishes. As a testament to its health benefits, experts have included it in the DASH diet. If you’re not sure what this means, the DASH diet has been formulated specifically to lower blood pressure and promote heart health.
Lentils
Mackerel
There are other fish in the sea apart from salmon and tuna! Mackerel offers yet another way to spice up the dish you are making. It is an oily fish rich in antioxidants and nutrients like omega- 3 fatty acids and selenium. You can be sure that mackerel is excellent at lowering the risk for cancer and heart disease.
Mackerel
Cashews
Did you know that cashews are loaded with healthy monounsaturated fats that help bring down levels of LDL cholesterol while raising HDL levels at the same time? Cashews are full of antioxidants that help prevent cellular damage.
Nuts
Oatmeal
We simply cannot think of a healthier and tastier way to start your day apart from having some oatmeal. First of all, it is a great source of nutrients and minerals including potassium, folate, and omega-3 fatty acids. This breakfast staple is also quite flexible as you can customize what toppings to put in it. Next, oatmeal is high in fiber but has a low glycemic index so it is recommended for people with diabetes and those who want to lose weight. It can bring down cholesterol levels and clear your arteries to maintain your heart health as well.
Oatmeal
Beans
We have already talked about several varieties but beans deserve their own page. It is a member of the legume family alongside peanuts, soybeans, lentils, peas, and green beans. These small gems are rich in fiber, high in protein, and low in fat. They also come with numerous phytochemicals that protect you against heart disease.
Beans
Pears
Pears bear plenty of similarities to apples. This delicious and crunchy fruit is also loaded with nutrients, fiber, and antioxidants. Pears can successfully bring down your blood pressure and cholesterol levels. Moreover, this fruit can help reduce your risk for heart disease.
Pears
Asparagus
This vegetable makes for a good addition to various cooked dishes but we actually enjoy it the most when grilled. Asparagus are a great source of fiber, folate, nutrients, minerals, and vitamins. This super food should be consumed on the regular as it promotes digestive health, enhances insulin levels, protects against diabetes and heart disease, and lower the risk for high blood pressure.
Asparagus
Quinoa
Quinoa can be used to jazz up your salad or cooked dish in the most wholesome way possible. Did you know that its fiber content is nearly double the amount found in other grains? This superhero is a great source of minerals, antioxidants, and all the essential amino acids. We highly recommend quinoa if you wish to lose weight, improve blood sugar and cholesterol levels, bring down blood pressure, promote heart health, and protect against diabetes.
Quinoa
Spinach
Spinach has become famous for its health benefits ever since Popeye was on air. The cartoon might have been onto something – did you know that a cup of this leafy vegetable will already provide you with more than five times the recommended daily dose of vitamin K? Yes, this makes eating spinach an effective way to reduce blood clots and improve bone health. Go ahead and use spinach in your pasta and salad since it is rich in lutein, folate, potassium, and fiber. This green gem helps promote the health of your arteries and prevents various heart diseases.
Spinach
Strawberries
Smoothies, desserts, and breakfast dishes will taste miles better when you add some of these tasty red super fruits. Strawberries will not only satisfy your sweet tooth but they will also provide you a lot of nutrients and minerals such as vitamin C and folate. Moreover, these red champs are low in calories, making them excellent fat-burners. Studies show that they can boost your heart health by widening arteries and preventing plaque build-up.
Strawberries
Sweet Potato
Sweet potatoes are one of the tastiest and most popular members of the potato family. They go well with just about any dish you can think of. Next time, don’t be afraid to add them to your pizza or pasta recipes! This wholesome root crop is a rich source of potassium which helps you bring down blood pressure since it keeps fluids balanced. Sweet potatoes are also excellent at regulating your heartbeat!
Sweet Potato
Walnuts
Walnuts are more than just your regular salad topping and nutty snack! They also come with loads of omega-3 fatty acids called alpha-linolenic acid or ALA for shot. The super nuts can help you maintain your cholesterol level, bring down your blood pressure, and keep your ticker in tiptop shape.
Walnuts
Watermelon
Watermelons are a must-have in the summer, especially perfect if you are hanging out by the beach or the poolside. However, you might not know that these fruits also protect your skin from the harmful rays of the sun. Since they are made of 96% water, they keep you full and hydrated for a longer time. Watermelons are also loaded with potassium, magnesium, and vitamins A, B6, and C. Its heart-healthy benefits include boosting cardiovascular health and bringing down cholesterol and blood pressure.
Watermelon
Bananas
Bananas are popular fruits and they make for awesome additions to your smoothie or breakfast bowl. They are loaded with fiber, potassium, and protein and they all work to help improve the health of your nerve cells. Contrary to popular belief, dieters should include bananas in their diets as these yellow super fruits come with fiber and resistant starch that make them low energy density food. This wonder fruit also ensures a regular heartbeat, lowers blood pressure, and promotes the overall health of your ticker.
Bananas
Olive Oil
Mediterranean cuisine is full of olive oil and it is considered to be one of the most nutritious delights of the culinary world! If you have family members from this part of the world, you will know about the distinctive and delicious flavor olive oil lends to just about any dish. Moreover, olive oil comes with plenty of monounsaturated fat that aid in the reduction of harmful LDL cholesterol, regulation of blood sugar levels, and prevention of blood clots.
Olive Oil
Soy
These days, it comes as no surprise to hear that there are shelves in grocery stores solely dedicated to soy products. For this reason, it should be a lot easier to cut out animals from your diet. If you are craving for a latte, why not use soy milk instead? Studies have revealed that soy helps reduce bad cholesterol in the body. Moreover, it is typically high in protein, low in saturated fat, and cholesterol-free. It has omega-3 fatty acids and fiber that will maintain the health of your heart.
Soy
Apple Cider Vinegar
We all know that apple cider vinegar does not have the most flattering smell but you might reconsider your position upon finding out that Beyonce is a fan! If you want to use it for weight loss purposes, you can try using water to dilute the vinegar before you drink the mixture. ACV has other health benefits such as lowering cholesterol and triglyceride levels, reducing blood pressure, and protecting your heart against all sorts of diseases. If someone as talented and beautiful as Beyonce swears by it, what other evidence do you need?
Apple Cider Vinegar
Black Beans
Black beans come with high amounts of fiber, protein, phytonutrients, folate, potassium, and vitamin B6. These all work together to bring down cholesterol levels and lower the risk for heart disease. They go really well in burritos, soups, and other side dishes! Don’t worry, they have low fat content so they can make you feel full for a longer time and ultimately aid in weight loss.
Black Beans
Reduced Fat Yogurt
Studies have revealed that regular consumption of healthy dairy food including yogurt or reduced fat milk can help protect against high blood pressure and some forms of cancer. Yogurt, in particular, is an excellent source of calcium, protein, iodine, zinc, and a variety of vitamins. Ultimately, reduced fat yogurt helps in the prevention of strokes and reduces the risk for heart disease.
Reduced Fat Yogurt
Cabbage
Cabbage makes for a great low-calorie snack as this heart-healthy super food comes with high amounts of vitamins, minerals, and antioxidants. Cabbage is also full of the antioxidant vitamin C which helps improve your natural defense mechanism and wards off heart disease. This leafy vegetable has also been found to prevent certain cancers and vision loss.
Cabbage
Brown Rice
Rice is featured prominently in various cultures and groups all around the world. While nothing can beat white rice in terms of popularity and availability, brown rice is actually the healthier grain since it carries more nutrients and no gluten. Moreover, it is full of healthy minerals, vitamins, and compounds. Among other things, this tasty grain can help you lose weight and prevents all sorts of diseases at the same time.
Brown Rice
Coconut Oil
It is true that a diet full of saturated fat can be considered unhealthy. Coconut contains lauric acid, which increases bad cholesterol, but it is also a great source of good cholesterol. Considering the fact that it contains the two kinds of cholesterol, regular consumption of coconut oil can help improve the health of your heart.
Coconut Oil
Cauliflower
For some people, cauliflower is nothing more than an albino broccoli, but this vegetable deserves more credit than that. It can actually do wonders for your cardiovascular system! It has loads of fiber but comes with low carbohydrate content so feel free to indulge in it. Cauliflower helps in the detoxification of your body, protects against oxidative stress, and prevents respiratory and stomach problems.
Cauliflower
Dragon Fruit
Did you know that this fiery fruit comes with loads of nutrients, calcium, phytonutrients, iron, antioxidants, carotene, vitamins, protein, and polyunsaturated fatty acids? It is even more impressive when you consider how delicious it tastes! Dragon fruit also boosts your body’s natural defenses and it comes with a phytochemical called captin. It is typically added to medicine formulas in order to alleviate various cardiovascular problems.
Dragon Fruit
Pistachio
Pistachios come with high amounts of plant sterols, antioxidants, and good fats that all help to maintain the health of your heart. It is interesting to learn that these nuts are loaded with potassium and protein although they are cholesterol free.
Pistachios
Pumpkins
Pumpkins are typically used to spice up your latte in the fall, though you should know that this vegetable is full of antioxidants and vitamins. This orange super food is actually a rich source of fiber, potassium, beta-carotene, phytoestrogens, and vitamin C. Pumpkins are therefore ideal if you wish to boost your eye health and natural defenses, lose some weight, manage cholesterol and blood pressure levels, and maintain the health of your heart.
Pumpkin
Tomato Sauce
We are sure that you regularly use tomato sauce for your pizza, dips, and pasta. Feel free to go wild as tomato sauce actually has the ability to decrease low-density lipoproteins in your blood. It is also full of lycopene and this helps improve your skin, protect you from heart attacks, and lower your risk for heart disease.
Tomato Sauce
Brussel Sprouts
Ah, here is another remnant of your childhood diet. Do not let your old resentment stop you from enjoying Brussel sprouts as they are loaded with nutrition. As a member of the cruciferous family, these sprouts are full of potassium, protein, iron, and glucosinolates that can help you detoxify your body, combat cancer, and promote the well-being of your ticker.
Brussel Sprouts
Olives
These tangy snacks can help improve the taste of your pizzas, salads, and pastas! Aside from their flavor, olives also come with nutrients, antioxidants, and monounsaturated fats that help promote weight loss, raise good cholesterol, and lower the risk for heart disease.
Olives
Cinnamon
Over the course of history, cinnamon has always been used in the field of traditional medicine. In fact, recent studies have shown that cinnamon is one the most delicious and nutritious spices you will find. This spice is chock-full of fiber, manganese, and calcium which are all effective in the regulation of glucose levels, improvement of cognition, reduction of cholesterol, and the protection of your heart.
Cinnamon
Edamame
If you are fond of snacking on edamame, we have wonderful news for you. It is actually packed with nutrition so it goes well in any low saturated fat and low cholesterol diet. To be specific, it is full of plant protein, fiber, folate, and phytosterols. This means the soy protein is wonderful at reducing your cholesterol and combating heart disease.
Edamame
Collard Greens
The earthy collard greens family actually has a pretty extensive list of members. Kale, Brussels sprouts, broccoli, bok choy, cabbage, rutabaga, and turnips are just some veggies under this category. Collard greens are typically low in calories but high in lutein, zeaxanthin, and vitamin A. Overall, they are effective in combating obesity, diabetes, and heart disease.
Collard Greens
Water
Don’t tell me you are surprised to find water on this list! After all, this refreshing and natural drink is a vital part of your nutrition. Make sure you hydrate every single day as water helps boost your metabolism, mood, and brain. Aside from these, it also regulates your body weight and keep your ticker pumping.
Water
Tuna
Tuna is probably the most popular fish you will find but don’t forget to overlook its health benefits! It is rich in the essential amino acids required for growth and muscle tissue health. As you might know, canned tuna is bursting with omega-3 fatty acids that will definitely improve the condition of your heart.
Tuna
Raspberries
These sweet fruits come with high amounts of fiber, manganese, and fiber despite their low fat content. You should also know that raspberries are loaded with polyphenols which have been revealed to be good for the health of the cardiovascular system.
Raspberries
Brazil Nuts
There are many South American nuts out there, though we believe Brazil nuts are the tastiest of the lot. These exotic little gems deserve a spot in your diet since they are loaded with the good kind of fat and other disease-fighting nutrients and antioxidants. If it’s not obvious enough, Brazil nuts help lower your risk for cardiovascular disease!
Brazil Nuts
Fatty Fish
We’re sure that there will be people repelled by the idea of it, though there is no reason for it! In fact, fatty fish actually boasts numerous health benefits. If you’re not sure what counts as fatty fish, the list includes lake trout, mackerel, herring, tuna, salmon, and sardines. They all come with omega-3 fatty acids, help bring down cholesterol, and improve cardiovascular health.
Fatty Fish
Tomatoes
We all know that tomatoes add a delicious tanginess to just about any dish, though you should also keep in mind that they are full of minerals, potassium, fiber, lycopene, and vitamins. Studies reveal that these nutritious fruits lower the risk for cardiovascular disease and other conditions.
Tomatoes
Acai Berries
If you are making a smoothie, consider adding some acai berries! Similarly, acai breakfast bowls have become famous for good reason. Among other things, these nutritious berries taste wonderful and they are full of antioxidants that help lower your risk for diabetes, cancer, and heart disease.
Acai Berries
Goji Berries
Goji berries might be small but they definitely make up for it in the health benefits they possess. They are full of iron, antioxidants, copper, and vitamin C. These all help improve your body functions and iron, in particular, is necessary to bring oxygen to various parts of the body.
Goji Berries
Seaweed
Seaweed comes with loads of omega-3 fatty acids, making it different from other vegetables. It also has plenty of minerals such as zinc, iron, potassium, iodine, and magnesium. These all work together to boost cardiovascular health and prevent heart attacks and strokes.
Seaweed
Black Tea
There is now plenty of reason to enjoy black tea any time of the day! This comforting and delicious drink is actually full of antioxidants that help bring down blood pressure and the amount of bad cholesterol in the body.
Black Tea
Peanut Butter
Are you surprised to find peanut butter on this slideshow? It’s on the list since it boasts protein, fiber, vitamins, and monounsaturated fats! Despite its rather high calorie content, it tends to fill you up for a longer period of time thanks to its fat and protein content. It also comes with potassium which makes it ideal for regulating blood pressure.
Peanut Butter
Potatoes
Potatoes have earned a pretty bad reputation since they are high in carbs, though that does not negate their other health benefits. This root crop comes with high amounts of vitamins, fiber, zinc, iron, and potassium which your body need in order to function properly. These minerals and vitamins help bring down blood pressure and cholesterol levels which will definitely keep your heart in check.
Potatoes
Barley
Barley should be a mainstay grain in your house since it is rich in vitamin B6, potassium, and fiber. It has the ability to decrease your cholesterol levels and ultimately improve your cardiovascular health. While there are many reasons to indulge in it, it might be a good idea to stay away if you have celiac disease as it has gluten.
Barley
Radish
Radish should also feature prominently in your daily diet. Among other things, it has plenty of fiber to help improve your digestion. This super food also comes with vitamin C and potassium which helps improve your immune system and keep your blood pressure in check.
Radish
Green Peas
Green peas are one of the most famous members of the legume family. You should know that they are low in calories and high in fiber and protein. These legumes also boast iron and the vitamins A, C, and K. These all work together to lower blood pressure and keep both the cardiovascular and immune systems up and running.
Green Peas
Almond Butter
Almond butter has recently become famous and we think that it deserves the attention! Like its cousin the peanut butter, it has monounsaturated fats that contribute to heart health. Aside from this, almond butter boasts of vitamin C, magnesium, antioxidants, and vitamin E which are all excellent for the maintenance of a healthy heart.
Almond Butter
Eggs
Eggs have also earned a bad reputation for being high in cholesterol. However, a high cholesterol content does not necessarily mean you should stay away as there exists the good kind of cholesterol also known as HDL. Apart from this, they are rich in essential nutrients like protein and the vitamins A, B2, B5, and B12. Now, you do not need to have eggs for every single meal but it would not be wise to remove them from your diet as they are excellent at keeping you full for a longer period of time.
Eggs
Blackberries
Like other berries on the list, blackberries are rich in several important nutrients so don’t forget to include them in your diet. They can be used to prevent heart disease thanks to the vitamin K content. This particular vitamin is vital if you want to keep your heart health in check as they has been found to regulate blood pressure. Moreover, blackberries are full of antioxidants that can do wonders for your health.
Blackberries
Spirulina
This super food is excellent at a great number of things. It has been under the spotlight recently and we are glad to hear that. A single tablespoon of spirulina powder already has 4 grams of protein and varying amounts of copper, magnesium, potassium iron, and vitamins B1, B2, and B3. It also comes with antioxidants, omega-3, and omega-6 so you can rest assured it will do great things for your health. Spirulina can also bring down LDL cholesterol and blood pressure levels.
Spirulina
Cucumber
Did you know that, like watermelons, cucumbers are approximately 96% water? Despite this, they still provide a healthy amount of important nutrients. Cucumbers are rich in protein, magnesium, potassium, fiber, and vitamins C and K. These all work together to maintain a healthy body since cucumber also comes with antioxidants that ward off heart disease.
Cucumber
Macha
Macha is basically just pure green tea. It is made by grounding the leaves into a fine powder for maximum enjoyment of its health benefits. You can be sure that this form is more effective than tea produced by infusion. A cup already comes with 10 times the antioxidants found in regular green tea. Macha has chromium, magnesium, zinc, and vitamin C to fight against all sorts of diseases.
Macha Powder
Onion
Onions are considered to be a basic food and there are many reasons to start eating more of it. If you like to cook, you already know it can improve the taste of your dish. Moreover, it can make your dishes healthier since it regulates blood pressure and reduces the risk for heart disease.
Onion
Lemon
Lemons are probably the most common citrus used in cooking. It is therefore great to hear that lemons are loaded with fiber, plant compounds, and vitamin C. These all help in the prevention of heart disease and improvement of the immune system.
Lemon
Peanuts
Like peanut butter, the nuts themselves are full of monounsaturated fats that are good for your cardiovascular health since they lower the risk for strokes and heart attacks. Peanuts contain copper and the same antioxidants as red wine in order to prevent heart disease.
Peanuts
Wheatgrass
As its name implies, wheatgrass is basically the young grass of the wheat plant. Most fans consume it via tablets, though it is also possible to take it in juice form. The latter might actually be the better option as it expedites the absorption of wheatgrass through the leaves. It is definitely not for everyone as it might trigger inflammation in people who have gluten, grass, or wheat allergies. We also recommend pregnant and nursing women to first consult a medical professional before including wheatgrass into their nutritional plan. The health benefits will make the hassle worth it, however. Among other things, it boasts vitamin A, vitamin C, and a significant amount of vitamin E. Wheatgrass also contains various amounts of iron, antioxidants, and B vitamins.
Wheatgrass
Sunflower Seeds
There are people who are not fond of sunflower seeds thanks to their high oil content. However, it is important to remember that these seeds actually contain a healthy plant oil rich in polyunsaturated fats. Aside from this, sunflower seeds also come with numerous vitamins and minerals like magnesium, copper, and vitamin E.
Sunflower Seeds
Hemp Seeds
Hemp seeds are a great source of protein since they possess all the amino acids that make it easy for the body to absorb it. Arginine, one of the nine amino acids, is great for cardiovascular health. Hemp seeds also have omega-3 acids which is great for heart health. These seeds do not come with saturated fats but they are rich in healthy unsaturated fats. Lastly, hemp seeds are full of minerals, fiber, and vitamins like magnesium, potassium, vitamin B6, and vitamin E.
Hemp Seeds
Mushrooms
This is a fat-free vegetable that goes well with practically every dish you can think of. It is loaded with vitamins, minerals, and fiber so it is a great addition to your healthy diet. Moreover, mushrooms have copper, potassium, B vitamins, and antioxidants. Potassium is great for the cardiovascular system and the body in general. Don’t be afraid to buy mushrooms from the grocery store!
Mushroom