If you are seeking a way to prevent heart disease and related problems, you have come to the right place. We are here to tell you how you can have a healthier lifestyle! You better stock up on these superfoods if you want to live a better and longer life. They boast various nutrients that have immunity-boosting and heart-healthy properties. On top of that, it is possible to source most of these items in an ethical and natural manner so no need to worry about that! According to research, you can ward off heart ailments by staying away from junk food and eating nutritious food. We have made it easy for you because we did the research, so all you need is to take note of which items you should buy next time.
Oranges
Let us start with something that just about everyone out there loves – oranges. Go ahead and load your cart with as many of this citrus fruit as you want. It is a great way to get rid of your thirst since it is full of fiber, nutrients, and vitamin C. On top of that, it boasts high amounts of potassium that will do wonders when it comes to flushing out sodium, reducing blood pressure, and neutralizing harmful proteins. The high pectin content is also good at absorbing the cholesterol in your food.
Oranges
Kale
Kale is not the easiest veggie to find in the market, but you can be sure that it will be worth the time and effort that you spent into looking for it. After all, it is one of the most heart-healthy cabbage family members. Trust us, your heart will thank you for eating this superfood! Kale has heart-boosting properties courtesy of its omega-3 fatty acids, antioxidants, and fiber. On top of that, it has a low calorie and fat content, which makes it the best addition to whatever dish you are planning on making. If you want our two cents, there is a very good reason why millennials are gaga over kale!
Kale
Garlic
Garlic has earned its place in pop culture because it is rumored to repel vampires. It seems that not a lot of people are aware of its heart-boosting abilities as well. In various cuisines, garlic is used to add flavor to dishes. Aside from its great taste, it is actually very good for your heart as well. If you eat garlic, you will find that it can reduce blood pressure, lower the arterial plaque buildup, and even prevent blood vessel constriction. If you are not as fond of its taste as much as we are, you can take it as a pill instead.
Garlic
Red Wine
Who would have ever thought that this delectable treat would be on the list? You do not need to cut off alcohol, you know. If you consume a moderate amount of red wine, your heart is going to be in good condition. You can add it to most dishes or drink a glass of wine to prevent blood clot formation by making the blood vessels more flexible. Aside from that, red wine will also improve HDL levels and make you less at-risk for coronary heart disease. We do not know about you, but this is advice we will follow!
Red Wine
Chocolate
If you identify as a chocoholic, you are in for a treat. Chocolate does more than serve as a sweet fix as this dessert also brings down your risk of heart disease and strokes. A study conducted by Harvard has revealed that people who regularly consume raw cocoa have lower blood pressure and no hypertension issues. Dark chocolate is the way to go thanks to its flavanol content. Regular consumption will lead to more flexible blood vessels, lower risk of heart disease, and lower blood pressure.
Chocolate
Sardines
Sardines can be considered an acquired taste but there is a good reason why you should start including it in your diet. Among other things, this cold fish boasts of heart-boosting nutrients. It is full of omega-3 fatty acids and this fat brings down the levels of harmful triglyceride and increases the levels of protective high-density lipoprotein. Other health benefits include the reduction of inflammation and the prevention of heart disease!
Sardines
Lentils
Lentils can add a lot of flavor when you are whipping up a meal, but the legume also boasts plenty of health benefits. Research has actually shown that a diet with lots of lentils, beans, and legumes can lead to a lower risk for strokes and heart illness. On top of that, lentils are loaded with potassium, protein, and magnesium. Thanks to these things, this superfood is good at lowering cholesterol levels, reducing blood pressure, and preventing the buildup of plaque in blood vessels.
Lentils
Almonds
Man, we love nothing more than snacking on almonds! The delicious member of the nut family boasts high amounts of nutrients that are good at improving cognitive functions and lowering the risk of heart disease and diabetes. We highly recommend that you keep eating these delectable little snacks since it will bring down your cholesterol levels. Aside from these benefits, almond is also good at preventing the absorption of LDL and warding off cardiovascular problems.
Almonds
Pomegranates
Pomegranates are a godsend when you are making a salad, a smoothie, or a shake. The fruit is full of a variety of antioxidants, which is why it is good at protecting the artery walls from the oxidation of plaque and reducing the risk of heart illnesses. According to studies, this superfood is good if you want to prevent prostate cancer, diabetes, strokes, and even Alzheimer’s. Not only that, but it is a good way to ensure the health of your liver, skin, teeth, and joints.
Pomegranates
Blueberries
Did you know that blueberries come with high amounts of both nutrients and antioxidants? Studies have revealed that you can reduce blood pressure, lower cholesterol buildup, and eliminate the buildup of plaque on the artery walls by having three servings every week. It is also good if you want to prevent heart disease and cancer. Of course, let us not forget to mention that it tastes delicious!
Blueberries
Beets
Beets are the colorful and crunchy toppings that go well in your salads. Who would have thought that they are armed with high levels of antioxidants, vitamins, and minerals? Among other things, it contains betaine and B-vitamin folate. This superfood is good if you want to bring down the homocysteine levels in your body. It is on the list, of course, because it can bring down the chances of contracting heart disease. You will also be glad to hear that it can strengthen your body parts and prevent cancer!
Beets
Salmon
Salmon is definitely in the top tier when it comes to fish. It is fantastic in salad, sushi, and whatever dish you are thinking of making. This is a fish that has a lot of nutrients and omega-3 fatty acids. Sometimes called ‘chicken of the sea,’ it is good at bringing down triglyceride levels, making blood vessels more flexible, preventing blood clots, and warding off cardiovascular illness.
Salmon
Tumeric
Your curry just won’t be good if you do not have turmeric in it. It provides a rich and golden taste, but it is also used in traditional medicine. At the moment, Westerners have become fascinated for its nutritional value. At long last, it is getting the popularity that it deserves. Research has shown that it has curcumin, which is an active compound that prevents a condition called cardiac hypertrophy or heart enlargement. Aside from that, it is good at warding off obesity, high blood pressure, and dysfunctional blood vessels. We would not have mentioned the spice if it is incapable of preventing heart disease!
Tumeric
Chia Seeds
Chia seeds are pretty common in smoothie and fruit bowl recipes. We are glad to hear this since this superfood is healthy and offers a lot of fiber, antioxidants, protein, nutrients, and omega-3 fatty acids. Aside from the fact that it is low in calories, this superfood is also good at bringing down cholesterol, reducing risk for different diseases, and maintaining the health of your heart.
Chia Seeds
Apples
There is a famous saying about apples and doctors that we are sure you have heard of. Even though this is an old saying, it still rings true. The super food is full of health benefits thanks to all the minerals, vitamins, and antioxidants. These things are good at bringing down blood pressure and reducing your risk for cardiovascular illnesses. We also love the fact that there are so many options to choose from! Feel free to try out every single variety that you can find to mix things up every now and then.
Apples
Avocados
Honestly, have you met a millennial that was not in love with avocados? We understand the obsession since it is great as a tasty dip, toast topping, or salad filling. It is not a surprise to hear that there are cafes dedicated to this delicious superfood. The good news is that you can eat as much as you want since it is full of antioxidants, potassium, and monounsaturated fats. These things are great for minimizing risk for cardiovascular disease, bringing down cholesterol, and improving your heart health.
Avocados
Eggplant
Eggplants make for one of the best veggie dish bases since they taste great grilled, baked, and even fried. On top of that, they are full of flavonoids, vitamins, nasunin, minerals, and antioxidants. If you need more reasons to add it to your shopping cart, you should know that it can bring down cholesterol, improve blood circulation, improve heart health, and prevent blood clots. This vegetable is also good if you want to prevent cancer, improve cognition, and heal cell membrane damage.
Eggplant
Brocolli
Yes, we all hated broccoli when we were little kids. It might be time to move past this, however! For one thing, this veggie is amazing when you add it to your salads, pasta dishes, and stir-fries. On top of that, it has excellent health benefits as well. If you wanted to know what it can do for you, you should know that it is great at bringing down your cholesterol and improving the state of your blood vessels. On top of that, it has sulforaphane, which boasts anti-inflammatory properties and blood sugar-related issues.
Brocolli
Carrots
We do not know about you, but carrots make for delicious and crunchy snacks on top of going well in a lot of dishes. It is common knowledge that improves your vision, but not many know that it also has an antioxidant called carotenoid that helps reduce free radicals and bring down heart disease risk. Carrots also boast vitamins A, C, and K, which means that it is good at fighting cancer, promoting healthy bones, improving the nervous system, and reducing the level of amino acid that is linked to heart disease.
Carrots
Chicken
There are so many ways to cook chicken. Among other things, it is possible to have it fried, baked, or grilled. You will also be happy to know that chicken is considered lean meat, so it naturally has lower cholesterol and saturated fat levels than red meat alternatives. This is a good source of protein because it is good for the heart. If you are looking out for your health, this is an excellent choice.
Chicken
Chickpeas
You can have chickpeas mashed, seasoned, or blended – no doubt, this is an incredibly versatile superfood. We bet that you love hummus as much as we do. It is also interesting to note that the legume is full of potassium, fiber, vitamin B-6, and vitamin C. The nutrients then work together to bring down your cholesterol levels, as well as the risk for heart disease.
Chickpeas
Coffee
Man, we would not know how to start our days if we did not have coffee. It is a good thing that a moderate intake of coffee has been proven to lower the risk for coronary heart disease, stroke, and heart failure. How awesome is that? Now you have the best excuse to visit your favorite café!
Coffee
Cranberries
Cranberries are so refreshing and delicious! The best juices always have this fruit on the recipe. You might be surprised to learn that they have a lot of nutrients and antioxidants too. That is correct – here is yet another fruit that is good at lowering the risk for heart illness. On top of that, it is also good if you want to prevent gum disease, urinary tract infection, cancer, and stomach ulcer.
Cranberries
Figs
We are also grateful for the existence of figs. This is one more heart-healthy fruit that, like raisins and dates, does wonders for your heart health. It is commonly served raw or dried, but they are both good since the fruits have lots of fiber and calcium that make it good at promoting the health of your heart.
Figs
Flax Seeds
By nature, flax seeds are loaded with tons of omega-3 fatty acid, often referred to as the good type of fat. This is a good alternative if you do not want to get it from nuts or fish! It is also pretty neat that the only thing that you need to do is to add a tablespoon to your fruit bowl, salad, or smoothie. Easy, huh?
Flax Seeds
Red Hot Chili Peppers
We are sure that you also think highly of the Californication album by the Red Hot Chili Peppers. However, we want you to focus on the real thing and not the band. The feisty veggies have capsaicin, which is known to bring down cholesterol and blood pressure levels. This is going to be good for your heart, no doubt about that, but do not consume it whole! The man in the photo below this can tell you that things did not go well when he tried to do exactly that.
Chili Pepper
Ginger
We cannot imagine enjoying sushi if we did not get to eat it with this amazing superfood. Ginger fans, we have great news for you! The cooking spice tastes amazing and smells great, but it can also do amazing things for your heart. If you consume it regularly, you can expect to see a lower risk for conditions such as coronary heart disease and high blood pressure. Feel free to eat up without the guilt!
Ginger
Grapefruit
We bet that you want to hear what grapefruit has to offer you. It does not only taste and smell great, but it is also full of nutrients. It boasts high levels of potassium, choline, fiber, lycopene, and vitamin C. If you eat it regularly, you will notice how much it has improved your heart health. It is also comforting to hear that it is included in the DASH diet, which was made to lower blood pressure levels.
Grapefruit1
Green Tea
If you need to quench your thirst, you should drink green tea instead of soda. This is an excellent drink that has high levels of antioxidants that are good at preventing the buildup of plaque in your arterial walls. On top of that, green tea is also good at lowering your cholesterol, triglyceride, and LDL levels.
Green Tea
Kidney Beans
Kidney beans make for awesome additions to your stews and soups. It does not only add a unique flavor to the food, but it also offers a lot of fiber. These low-fat beans are going to improve your heart and memory at the same time. This superfood is also bursting with vitamins and minerals such as protein, folate, and magnesium. Have as many as you want if you are looking to lower your homocysteine levels and risk for heart attack, diabetes, cancer, stroke, and peripheral vascular illnesses.
Kidney Beans
Kiwi
Kiwi might look rather intimidating thanks to their furry shells. However, you will always find a treasure inside. This fruit is full of heart-healthy nutrients and makes for great sources of vitamins B, C, and E. Not only that, but the superstar is also loaded with magnesium, copper, potassium, and polyphenols. You should eat kiwis on the regular because by doing so, you are effectively keeping your heart in check since it protects your cardiovascular system and prevents dangerous blood clots.
Kiwi
Lentils
Lentils are some of the best legumes out there since it is full of vitamins and minerals. On the list, we have folic acid, potassium, fiber, and magnesium. In fact, they have a higher level of potassium than bananas. Yes, you can’t go wrong by adding them to whatever dish you want to make. The DASH diet also includes lentils. It is a nutrition plan made to help us deal with heart and blood pressure problems.
Lentils1
Mackerel
Did you know that salmon and tuna are not your only options when it comes to fish? Mackerel is a great choice as well. This oily fish goes well in salads and similar dishes. It has omega-3 fatty acids and selenium, among other things. It will lower your risk for cancer, cardiovascular disease, and more.
Mackerel
Cashews
Monounsaturated fats are good if you want to lower your LDL cholesterol level and improve your HDL cholesterol level at the same time. It is a good thing that cashews are full of them! The nuts come with plenty of antioxidants that are great for reducing cellular damage as well.
Nuts
Oatmeal
There is no way that you can go wrong with having oatmeal for breakfast. There are several reasons it is good for you, and this includes benefits for your heart health. It has a lot of wholesome minerals and nutrients like potassium, folate, and omega-3 fatty acids. Aside from that, it is versatile and goes well with most fruit toppings and dairy products. It has a high level of fiber even though it has a low glycemic index, so it is also good for people with diabetes and weight concerns. The low cholesterol levels help clear the arteries and maintain heart health as well.
Oatmeal
Beans
We already talked about a number of beans, but we think that beans should get their own entry here. It is good to add peas, lentils, green beans, soybeans, and peanuts to your diet. They have low fat but high levels of protein and fiber. Not just that, but beans also have phytochemicals that prevent heart disease.
Beans
Pears
The pear is a bell-shaped fruit that is rather similar to apples. It is a crunchy and tasty fruit snack loaded with nutrients, fiber, and antioxidants like its cousin. This means that pears will bring down your blood pressure, cholesterol, and risk for cardiovascular illness.
Pears
Asparagus
We do not know how you like your asparagus, but we highly recommend grilling them to perfection. You might be shocked to hear that this amazing green vegetable is full of fiber, folate, nutrients, minerals, and vitamins. It is a good idea to add them to your diet because regular consumption will show lower blood pressure, better insulin levels, and lower risk for diabetes and heart illness.
Asparagus
Quinoa
If you want to jazz up your dish, you might want to consider adding quinoa to it. This superfood boasts nearly double the fiber found in other grains. Aside from that, it is a superfood that has a lot of amino acids, antioxidants, and minerals. This is going to be the best addition to your health plan if you want to boost weight loss, improve blood sugar and cholesterol levels, bring down blood pressure, maintain cardiovascular health, and prevent diabetes.
Quinoa
Spinach
There is an old cartoon that shows a sailor gaining superpowers after eating a can of spinach. They might be on to something! The leafy veggie, after all, gives you nearly five times the daily recommended dose of vitamin K on its own. Spinach is also good at preventing blood clots and developing strong bones. On top of that, it is great as a topping for your salad or pasta thanks to its nutrient content and taste. The vegetable has high fiber, folate, potassium, and lutein content. Eat up because it is good for the heart.
Spinach
Strawberries
You can improve your snack, smoothie, dessert, or breakfast bowl after adding strawberries. This is the best way to treat yourself since the fruit is delicious and full of minerals and nutrients such as vitamin C and folate. The red fruits are excellent if you want to burn fat since it is low in calories. According to research, strawberries are good at widening the arteries and preventing plaque buildup. Do you want a fix for your sweet tooth that can improve your cardiovascular health? Well, now you know the answer.
Strawberries
Sweet Potato
The potato family is truly a gem! However, we daresay that sweet potatoes are the best of them all. They make for good additions to your meat, chicken, or veggie dish. There are even people who have used them in pasta and pizza, so you can try that if it suits you. It is also full of potassium and similar nutrients, which makes it good if you want to lower your blood pressure and regulate your heartbeat.
Sweet Potato
Walnuts
Mind you, walnuts are more than just tasty little snacks and good salad toppings. They also have high levels of an omega-3 fatty acid called alpha-linolenic acid. The delicious nuts are also good if you want to lower your blood pressure level, improve your heart health, and maintain cholesterol levels.
Walnuts
Watermelon
Watermelon is actually made up of 96% water. The summer treat is going to help protect your skin from harmful UV rays and keep you hydrated and full for a long period of time. Aside from these things, it also has a lot of vitamins, potassium, and magnesium. You should stock up on them and snack away if you want to bring down your blood pressure and cholesterol levels. If you want to improve your heart health, you should ensure that it has a solid spot in your health plan.
Watermelon
Bananas
You know, we have never before met anyone who hated bananas. These yellow superstars are great if you want a delicious smoothie or breakfast bowl. They are full of fiber, potassium, and protein, so you can expect your muscles and nerve cells to respond and contract better. Even though some think that they can ruin a diet, this is not true since they are full of resistant starch and fiber. Bananas will also help maintain a good heartbeat, improve heart health, and regulate blood pressure levels.
Bananas
Olive Oil
The Mediterranean diet is thought to be one of the healthiest, and olive oil might be the reason for this. The cuisines from the region are not shy when it comes to using this oil, after all. Maybe you should start doing the same thing if you want to make tastier meals that are rich in monounsaturated fats! There is proof that it can bring down LDL cholesterol, prevent blood clots, and regularize blood sugar levels.
Olive Oil
Soy
Soy is a popular alternative for dairy products and meat, so vegans and vegetarians naturally love it. You can also do that if you are looking to lower your bad cholesterol. We really do enjoy tofu, tempeh, and soy milk! If you are concerned about ethics, this is a good way to enjoy food in a wholesome manner thanks to its high protein, low saturated fat, and zero cholesterol content. On top of that, soy offers a lot of omega-3 fatty acids and fiber that can all help improve your heart.
Soy
Apple Cider Vinegar
Yeah, apple cider vinegar does not really taste the best. Well, that might not matter to you after you hear that Beyonce herself loves it. This is good at promoting weight loss. All you have to do is to dilute it in some water and then drink the mixture before every meal. Aside from this, it is also good at bringing down cholesterol levels, reducing triglyceride levels, lowering blood pressure, and prevent heart disease. If Queen Bey is a believer in apple cider vinegar, we are willing to ignore its foul smell!
Apple Cider Vinegar
Black Beans
Black beans are full of protein, fiber, vitamin B6, potassium, folate, and phytonutrients. These things are what makes it so good at lowering cholesterol levels and warding off heart disease. On top of that, they are excellent in burritos, soups, and pretty much every dish out there. It is low in fat, so it also helps with weight loss.
Black Beans
Reduced Fat Yogurt
Everyone who loves dairy now has a reason to celebrate some more. According to research, reduced-fat milk and yogurt are good at preventing cancer and bringing down blood pressure. Did you know that yogurt is loaded with iodine, protein, calcium, and vitamins A, B2, B6, and D? The dairy delight is also known to lower the risk for stroke and heart disease. We are glad that we are not lactose intolerant.
Reduced Fat Yogurt
Cabbage
Cabbage is a low-calorie snack that is very versatile. The green superfood boasts minerals, antioxidants, and vitamins that will help keep your health in check. The vegetable is loaded with vitamin C, which is good at boosting the body’s natural defenses and lowering the risk for cardiovascular illness. It also has other health benefits such as the prevention of certain cancers and vision loss.
Cabbage
Brown Rice
Wow, can you imagine what life must be like if we did not have any rice? Even though white rice continues to be the most accessible and popular grain out there, we honestly prefer the brown one. For one thing, it does not have gluten! Apart from this, it is also full of vitamins, minerals, and healthy compounds. The brown variety is good if you want to lose weight and reduce the risk for heart illness.
Brown Rice
Coconut Oil
Man, how can we possibly live without coconut? It is true that a diet that has high levels of saturated fat is not all that healthy. However, the fruit is rich in both good and bad cholesterol at the same time. Even though it has HDL and LDL, your heart health is going to improve with moderate consumption of its oil.
Coconut Oil
Cauliflower
Cauliflowers might look like albino broccolis, but this is not all there is to them. In fact, you will be glad to hear that it is good for your heart health. The flower ranger is high in fiber but low in carbs, so there is no need to worry about overindulging. It is going to keep you safe from respiratory problems, stomach issues, and oxidative stress. Aside from that, it improves your bone health and detoxifies the body.
Cauliflower
Dragon Fruit
Aside from the cool name it has, dragon fruit also boats high levels of iron, nutrients, calcium, protein, antioxidants, carotene, vitamins, and polyunsaturated fatty acids. If this is not enough to impress you, let us not forget that it helps alleviate heart issues and boost the immune system. It also has captin, which is commonly found in medicine used to keep cardiovascular issues under control.
Dragon Fruit
Pistachio
Pistachio is a nutty little gem that has a lot of plant sterols, antioxidants, and good fats. These things are good at keeping your heart in check. You will also be happy to hear that pistachios are free from cholesterol even though they have a lot of potassium and protein!
Pistachios
Pumpkins
You will be happy to hear that pumpkin is more than just a latte ingredient. It is a good idea to start eating more of it since it is full of potassium, fiber, vitamin C, phytoestrogens, and beta-carotene. They also have a lot of health benefits including improving your eyesight, promoting weight loss, boosting your immunity, keeping cardiovascular health in check, and managing blood pressure and cholesterol.
Pumpkin
Tomato Sauce
Tomato sauce is normally found in recipes for pizza bases, pasta sauces, and dips. It is also used in tomato juice recipes. Did you know that it is good at lowering the amount of bad cholesterol found in the blood? Not only that, but the lycopene in it also prevents heart attacks, improves your skin, and brings down the risk for cardiovascular problems.
Tomato Sauce
Brussel Sprouts
Brussel sprouts, not unlike broccoli, bring out a lot of bad childhood memories. However, it also has a lot of health benefits that are just too good to pass up. The cruciferous veggies boast iron, protein, potassium, and glucosinolates. You should eat them every chance that you get since they can cleanse the body, prevent cancer, and improve the state of your cardiovascular system.
Brussel Sprouts
Olives
Regardless of what you are cooking, we are sure that there is no need for us to explain just how big of a difference olive can make. Moreover, they are full of antioxidants, nutrients, and monounsaturated fat that will keep your heart safe from disease. They also give your system a good dose of good cholesterol.
Olives
Cinnamon
Cinnamon has been a big name in the field of traditional medicine for quite some time already. Not only is it delicious, but it is also one of the healthiest spices available in the supermarket. It offers a lot of fiber, manganese, and calcium. Thanks to these properties, you will experience a boost in your cognition, glucose levels, and cholesterol levels. It wards off heart disease as well.
Cinnamon
Edamame
Are you fond of edamame? We would like to applaud you if the answer is yes. After all, this is a healthy snack that is low in saturated fat and cholesterol. On top of that, it offers phytosterols, fiber, folate, and plant protein. These things make it good at reducing your cholesterol levels and prevent heart disease.
Edamame
Collard Greens
Did you know that the collard green family is big? We are sure that you have heard of its members such as broccoli, cabbage, kale, brussels sprouts, bok choy, turnips, and rutabaga. The leafy gems boast a high amount of lutein, zeaxanthin, and vitamin A. It is low in calories as well! Just so you know, they are good at warding off diabetes, obesity, and heart disease.
Collard Greens
Water
It is not a secret that water is an essential part of our daily health and nutrition. You should quench your thirst with it and ensure that you are hydrating yourself enough every day. We might as well say why! Water helps control your body weight, regularize your heart rate, and improve your body functions.
Water
Tuna
We do not know if there is a fish out there that beats tuna when it comes to popularity. It is famous thanks to its health benefits and taste. This fish has a lot of essential amino acids that are good for muscle tissues and growth. Tuna is also loaded with omega-3 acids, so it is good for your heart health.
Tuna
Raspberries
Who would have thought that raspberries are high in manganese, fiber, and vitamin C even though it is low in fat? Aside from that, the tasty fruit is also full of heart-healthy polyphenols. If you want a delicious snack that is good for your heart, you simply cannot go wrong by buying raspberries.
Raspberries
Brazil Nuts
Brazil nuts might just be the tastiest one among the South American nuts. Can you imagine how thrilled we were to hear that it not only boasts the good kind of fat but nutrients and antioxidants as well? As you might have guessed, we would not have mentioned it if it was not good for your heart health.
Brazil Nuts
Fatty Fish
We understand that it might sound weird to eat fatty fish when you want to be healthier. However, this is a misconception as this sort of fish will give you plenty of health benefits. Examples would be herring, sardine, mackerel, lake trout, and tuna. They all have high amounts of omega-3 fatty acids, which is why they would be good for your heart. Do not forget to add them to your shopping cart next time!
Fatty Fish
Tomatoes
Is your dish lacking a little pizzazz? Tomatoes might be the thing that your pizza, salad, or pasta needs. When we are talking about health benefits, the fruit offers minerals, fiber, vitamins, potassium, and lycopene. According to research, tomatoes are good at preventing all kinds of diseases.
Tomatoes
Acai Berries
Apart from avocados and kale, millennials also go gaga over acai berries. These things are pretty common when you order a breakfast bowl or a smoothie. We are not surprised since they taste good and have a lot of antioxidants. Acai berries also help prevent cancer, diabetes, and heart disease.
Acai Berries
Goji Berries
You should not look down on goji berries just because they are small! This is a superfruit that has a lot of iron, copper, antioxidants, and vitamin C. The nutrients and minerals are good at boosting heart health and body functions. Iron is especially important since it is needed to bring oxygen to your body cells.
Goji Berries
Seaweed
Seaweed is pretty different from the rest of the veggies out there. Why? Well, it has tons of omega-3 fatty acids. Aside from that, it is full of iodine, iron, magnesium, potassium, and zinc. The minerals are good at promoting cardiovascular health and preventing strokes and heart attacks.
Seaweed
Black Tea
Do you enjoy black tea as much as we do? If so, we have good news! Regular consumption of this drink is going to do you a lot of good. It has a lot of antioxidants that bring down blood pressure and LDL cholesterol levels.
Black Tea
Peanut Butter
Who would have ever thought that peanut butter offers a lot of health benefits? At any rate, this is the truth. In fact, the natural ones are bursting with fiber, protein, vitamins, and monounsaturated fats. Even though it has a lot of calories, it is worth it since it makes you feel full for a long period of time. On top of that, it has potassium that will regulate your blood pressure level.
Peanut Butter
Potatoes
There are people who do not like potatoes since they have a lot of carbs. Despite this, the root crop has a lot to offer in terms of health benefits. For one thing, it has a lot of iron, zinc, vitamins, potassium, and fiber. The nutrients and minerals are important when you want to boost your heart health and body functions. Apart from that, they are also good at bringing down cholesterol and blood pressure levels.
Potatoes
Barley
Did you know that barley has a lot of fiber, potassium, and vitamin B6? On top of that, the fiber in this grain is good at bringing down your cholesterol levels and boosting your heart health. This is the way to go if you want a healthier life. The only thing that you must look out for would be its gluten content.
Barley
Radish
Next, let us talk about radish. You should add it to your diet plan because it has a number of minerals and nutrients. The high fiber content means that it is great for digestion. On the other hand, the vitamin C and potassium content makes it good if you want to regularize blood pressure and boost immunity.
Radish
Green Peas
Green pea is a member of the legume family known for its nutritional content. Before anything else, they are low in calories but high in protein and fiber. They have a lot of iron and vitamins A, C, and K too. These things work together to maintain your heart, bring down blood pressure levels, and protect the cardiovascular and immune systems.
Green Peas
Almond Butter
Almond butter has been all the rage as well! If you are a fan of peanut butter, you should check it out too. It is similar in terms of taste and the amount of monounsaturated fat. Apart from its heart-healthy fats, it is loaded with antioxidants, magnesium, and vitamin C and E. These aforementioned nutrients are all great if you want to keep your health in check.
Almond Butter
Eggs
Eggs have also gotten a bad reputation as of late. This is a superfood that has a lot of cholesterol, but this is not necessarily a bad thing! It does not mean that it will raise the cholesterol found in your blood. As a matter of fact, you should take in the good kind of cholesterol or HDL. Eggs have essential nutrients like protein and vitamins A, B2, B5, and B12. As with the other items on the list, you just have to do it in moderation. Eggs are also good if you want to lose weight since it makes you feel full.
Eggs
Blackberries
We have already featured a number of berries by now, but we can’t possibly skip this one. Blackberries, like its cousins, are also very healthy. To be specific, this is one berry that has a lot of vitamin K to ensure that your cardiovascular system is working fine. This vitamin is also helpful if you want to keep your blood pressure levels normal. Lastly, there are a lot of antioxidants in blackberries too.
Blackberries
Spirulina
Let us get to the bottom of the recent popularity of spirulina. You might be surprised to hear about all of its benefits. It is possible to reap a lot of benefits with just a single tablespoon of it. With this amount, you will already get 4 grams of protein, as well as varying amounts of copper, iron, magnesium, potassium, and vitamins B1, B2, and B3. Aside from that, it also offers antioxidants, omega-3, and omega-6. The nutrients are good at lowering LDL cholesterol and blood pressure levels.
Spirulina
Cucumber
When you feel like grabbing a snack, try eating a cucumber! This low-calorie snack is around 96% water, but it still offers magnesium, protein, fiber, potassium, and vitamins C and K. The minerals and vitamins work together to help keep your body in check. Apart from that, cucumber is good when it comes to bringing down the risk for heart disease because of its antioxidant content.
Cucumber
Macha
Macha is actually a kind of green tea, the purest one of them all. This superfood is made by turning the leaves into a fine powder. Thanks to the way it is made, you can enjoy its health benefits even more. One cup of macha tea will already give you ten times the antioxidants in normal green tea. Aside from this, macha is also good at preventing diseases since it has chromium, magnesium, zinc, and vitamin C.
Macha Powder
Onion
One of our biggest pet peeves is whipping up a great dish only to find out that we are out of onions! We love this superfood because it makes food taste better in no time whatsoever. On top of that, it has health benefits that include bringing down blood pressure and warding off heart attacks.
Onion
Lemon
Lemon is yet another item that you should always have in your pantry. It can add a little spice to your dishes and juices. On top of that, it offers fiber, plant compounds, and vitamin C. The citrus fruit is good at lowering your risk for cardiovascular illness and improving your immune system.
Lemon
Peanuts
We have talked about peanut butter already, so it makes sense that peanuts also made it to our list. They are packed with copper, antioxidants, and monounsaturated fats. These nutrients are great if you are planning to keep your heart in good shape, preventing heart illness, and lowering the risk for stroke.
Peanuts
Wheatgrass
As you might have guessed from its name, wheatgrass is the young grass from the wheat plant. It is not uncommon to drink it in tablet form, but you would be better off by drinking it as a juice instead. It is easier to get the nutrients in the leaves after they were processed with the use of a juicer. However, wheatgrass is not going to work for everyone so stay away if you are allergic to gluten, grass, or wheat. Pregnant and nursing women should probably ask their doctors about it before adding it to their diet plans. It is a good thing that wheatgrass is worth the effort since it has iron, B vitamins, antioxidants, and vitamins A, C, and E.
Wheatgrass
Sunflower Seeds
There are people who think that sunflower seeds would be bad for them thanks to its high oil content. Do not worry, however. After all, they are packed with plant oil that is full of polyunsaturated fats that are good for you. They have a lot of minerals and vitamins like magnesium, copper, and vitamin E too.
Sunflower Seeds
Hemp Seeds
Hemp seeds are good if you want another source of protein. These seeds boast all 9 amino acids and even help you absorb them. Apart from that, its arginine content makes it great if you want to keep your heart in good shape. Hemp seeds are rich in unsaturated fats but come with zero saturated fats. It is also full of fiber, minerals, and vitamins such as magnesium, potassium, vitamin E, and vitamin B6.
Hemp Seeds
Mushrooms
Mushrooms are also famous in vegan and vegetarian circles because it is a good substitute for meat. They are fat-free veggies that are full of fibers, minerals, and vitamins. They have a lot of antioxidants, copper, B-vitamins, and potassium. As we have previously said, potassium is good if you want to look after your heart. This is a superfood that should always be in your pantry.
Mushroom