A lot of us take the health of our hearts for granted, which should not be the case as it is an important organ. If you want to start living a healthier lifestyle, there are superfoods you can include in your diet to ensure that your ticker is doing just fine. These fruits, veggies and other food products come with immunity-boosting and heart-healthy properties. For your sake, we have compiled a list of nutritious food items that you should start chowing down for a healthier and better version of yourself!
Oranges
We cannot think of a better way to start this new lifestyle than by grabbing a couple of oranges! The citrus fruits are not only delicious, refreshing and thirst-quenching, but they are also full of nutrients, vitamin C, and fiber. The potassium content of oranges also makes it possible to neutralize harmful proteins, flush out sodium, and lower blood pressure. Meanwhile, the high pectin content helps the body absorb the cholesterol present in the food you eat.
Oranges
Kale
While it is true that this is not the easiest vegetable to look for, it is definitely going to be worth the effort you put into sourcing it. After all, it is among the heart-healthiest members of the cabbage family. With all the nutrients it offers, this veggie is going to keep your ticker in tiptop condition. It is considered good for the heart thanks to all of its antioxidants, fiber, and omega-3 fatty acids. Aside from that, it boasts of low calorie and fat content, which is why you should not feel guilty about putting it in any of your homecooked meals. Kale is pretty popular with the millennial crowd, and for very good reason.
Kale
Garlic
Garlic has a solid spot in popular culture because it has been rumored to be an effective vampire repellant. However, did you know that it is also great for your heart? Garlic has always been used in different cultures to make dishes tastier, but studies have revealed that it can do wonders for our ticker as well. This is because garlic can reduce the artery plaque buildup levels, reduce blood pressure, and prevent blood vessel constriction. If you do not like how garlic tastes, it is always possible to enjoy the health benefits by consuming it as a pill.
Garlic
Red Wine
Wine enthusiasts, you can still enjoy a glass every now and then. You do not have to eschew alcohol to live a healthy life! Consume it in moderation and your heart will reap the benefits of this magical drink. A glass of red wine with your meal can help make the blood vessels more flexible and prevent blood clots from forming. Aside from these things, red wine will also boost HDL levels and bring down the risk of contracting coronary heart disease. All of sudden, it seems a lot easier to embark on the journey to better health!
Red Wine
Chocolate
Here is another thing that most people think they will have to say goodbye to when they want to healthier. Chocolate is not only a sweet fix for dessert, but it can also reduce the risk for strokes and heart disease. Harvard University actually conducted a study that showed that you can lower your blood pressure and prevent hypertension by regularly consuming raw cocoa. Dark chocolate is highly recommended thanks to its flavanol content. Eat it on the regular and you can expect lower blood pressure, reduced risk for heart disease, and better blood vessel flexibility.
Chocolate
Sardines
Although sardines are not everyone’s cup of tea, it might be high time to get used to the taste for the health benefits. Among others, the cold fish is full of heart-boosting properties. The fat and omega-3 fatty acids that come with the fish lowers the levels of triglyceride and boosts the levels of high-density lipoprotein. Aside from those things, you can also expect to experience reduced inflammation and heart disease prevention.
Sardines
Lentils
Lentils are a fool-proof way of improving the dish you are cooking, but there are certain health benefits that should serve as additional incentive. Research has shown that people who regularly have lentils, beans and similar legumes in their diet have a lower risk for stroke and heart disease. Not only that but lentils are brimming with protein, potassium, and magnesium. It is these components that make it wonderful for reducing blood vessel plaque buildups, reducing cholesterol levels, and decreasing blood pressure.
Lentils
Almonds
We do not think there exists a better snack than almonds! This awesome nut family member boasts of high levels of nutrients that will not only improve your cognitive functions, but it will also reduce the risk for heart disease and diabetes. Go ahead and snack on those almonds as they will do wonders when it comes to lowering your cholesterol levels. There are also other health benefits associated with it such as lowering the risk for heart problems and prevention of LDL absorption.
Almonds
Pomegranates
Are you looking to spice up your salad, shake or smoothie? You can mix things up by adding pomegranates to your recipes. The fruit boasts of an excellent combination of antioxidants, which is the reason it can keep your artery walls safe from plaque oxidation as well as reduce your risk for heart problems. Research has revealed that this superfood can prevent Alzheimer’s, stroke, diabetes, and prostate cancer. Aside from that, it also keeps teeth, liver, and joints in great condition.
Pomegranates
Blueberries
Did you know that blueberries are naturally full of nutrients and antioxidants? It is true. Studies also show that merely three servings of blueberries and other members of the berry family will lead to the prevention of arterial plaque buildup, reduction of cholesterol buildup, and drop in blood pressure levels. The delicious fruit is also excellent at preventing cardiovascular disease and cancer.
Blueberries
Beets
Don’t you just love beets? They are not only crunchy, colorful and tasty, but they are also full of antioxidants, minerals, and vitamins such as betaine and B-vitamin folate! Keep on using it as toppings for salads because it can effectively bring down your homocysteine levels. The superfood deserves the spot on this list since it brings down the risk for cardiovascular issues. Other benefits include the prevention of cancer and similar illnesses and the strengthening of certain organs.
Beets
Salmon
There is a good chance that you, like most people, consider salmon to be your favorite type of fish. It is so versatile that it tastes good in salad, sushi, and sandwiches! You would be glad to know that it comes with omega-3 fatty acids and different nutrients. Also known as the ‘chicken of the sea’, it brings down triglyceride levels, prevents the formation of blood clots, and prevents heart disease.
Salmon
Tumeric
Turmeric is going to be an important part of your condiment drawer if you are a fan of curry. Not only does it add a golden and rich taste, but it has always been used for medicinal purposes as well. The West has recently started a fascination with it for its nutritional and health benefits. This is definitely a good thing since studies have revealed that it is full of an active compound called curcumin, which prevents cardiac hypertrophy. Other benefits would be the prevention of blood vessel dysfunction, high blood pressure, and obesity. Turmeric is known to be an effective spice for preventing heart disease in general.
Tumeric
Chia Seeds
You have probably heard of chia seeds because they are popular additions to smoothies and fruits. We are glad that this has become a trend because it is a highly nutritious superfood that offers lots of antioxidants, fiber, omega-3 fatty acids, nutrients, and protein. It is a low-calorie topping that will help reduce cholesterol, maintain the heart, and minimize the risk for different diseases.
Chia Seeds
Apples
We know how that famous saying goes: “an apple a day keeps the doctor away”. The saying might have some truths in it, apparently. The super fruit is loaded with health benefits that come in the form of minerals, vitamins, and antioxidants. It can help put you out of risk for heart issues and bring down your blood pressure levels. There are numerous varieties of apples out there, so pick whatever appeals to you. That is correct – you can even choose a new one on every single shopping trip you go on.
Apples
Avocados
Now here is yet another superfood that has become quite the rock star in recent times. Avocados have become a crowd favorite because it is excellent for dips, toasts, salads, and more. We are hardly surprised that there are stores and cafes dedicated entirely to the fruit. It is a good thing it is getting more attention since it is full of monounsaturated fats, potassium, and antioxidants. These things all work together so that you can enjoy health benefits such as lower cholesterol and minimized risk for cardiovascular conditions.
Avocados
Eggplant
It is hard to go wrong when you make vegetable dishes with eggplants. Oven or grill, it does not matter what you cook it on since it will end up tasty without a problem! Eggplants are brimming with vitamins, nasunin, antioxidants, flavonoids, and minerals. You should also eat it on the regular since it will prevent blood clot formation, improve the health of your heart, boost blood circulation, and lower cholesterol levels. It will also help with cancer prevention, cell membrane damage, and cognitive improvements.
Eggplant
Brocolli
When you were young, there is a good chance that you have bad memories that involve your parents forcing broccoli on you. It might be time to let bygones be bygones since this is one vegetable that goes well on stir-fries, pastas, and salads. The superfood earned a spot on this list since it can do wonders when it comes to bringing down cholesterol levels and improving blood vessels. It has sulforaphane as well, which will help if you want to prevent blood sugar problems and treat inflammation.
Brocolli
Carrots
Personally, we love to reach for carrots when we are looking for something tasty and crunchy to snack on. It helps that it tastes fine in other dishes too. We all know that it helps improve vision, but you should also know that it comes with the antioxidant called carotenoids, which fights free radicals and lowers the risk for heart disease. The orange veggies are full of nutrients and vitamins, which helps with the prevention of cancer, reduction of amino acid buildup, and promotion of the nervous and skeletal systems.
Carrots
Chicken
Assuming you are not vegan, it is safe to say that we all have our favorite chicken dishes. No matter how you like it, we guarantee that it will taste good. However, let us focus on the fact that it is lean meat, so it is naturally low in cholesterol and saturated fat, at least when you compare it to the red meat alternatives. It is better for the heart as it is a good source of protein. Health enthusiasts love it!
Chicken
Chickpeas
Chickpeas are wonderful because they are so versatile AND delicious. Not only is hummus excellent but it also tastes amazing when you mash, blend, or season it in any other way. It is interesting to note that the legumes are full of vitamin B-6, vitamin C, potassium, and fiber. The aforementioned nutrients are great if you want to bring down cholesterol levels and reduce the risk for heart disease.
Chickpeas
Coffee
We know how you feel if you cannot get through the day without a cup of coffee! Well, there are some good news for us coffee lovers. Studies have shown that drinking Joe in moderation will help lower the risk for coronary heart disease, stroke and heart failure. Keep that in mind when you go to the local café.
Coffee
Cranberries
Juice recipes often call for this refreshing and tasty fruit, which is definitely a good thing in our books. After all, cranberries come with high levels of nutrients and antioxidants! You guessed that right, this is one more fruit that will ward off heart disease. Aside from that, cranberries are also effective when you want to prevent gum disease, urinary tract infections, and stomach ulcers. What’s not to love?
Cranberries
Figs
Do you like figs? If you just said yes, you are in for a treat because it is excellent for the heart. Similar to raisins and dates, figs also great cardiovascular benefits. It does not matter if you get it raw or dried as the sweet fruits offer high levels of fiber and calcium, which is the reason it can promote cardiovascular health and even reverse effects of some heart diseases.
Figs
Flax Seeds
Flax seeds naturally come with plenty of omega-3 fatty acid, also known as the good type of fat. If you are not fond of eating nuts or fish, you can always get the essential fats from flax seeds. It is bursting with them! Go ahead and add one tablespoon to your fruit bowls, smoothies, and salads to enjoy the antioxidants, estrogen, and nutrients that it has to offer.
Flax Seeds
Red Hot Chili Peppers
We are sure that you have also jammed to the album Californication in the past. However, we are not talking about the band this time! Instead, let us talk to the actual red hot chili peppers since they come with capsaicin, which lowers cholesterol and blood pressure levels. Although this is a great way to keep your ticker in good shape, we do not think it is advisable to consume them whole. The guy below overdid it by doing just that, and you can see how it turned out for him…
Chili Pepper
Ginger
Ginger fans, it might just be your lucky day. Can you believe that there is more to this amazing cooking spice than its smell and taste? According to research, ginger is great for the health of your heart. When you regularly consume ginger, you should have a lower risk for high blood pressure and coronary heart disease. Of course, how can we forget just how good it tastes in sushi? You do not need to be guilty the next time you hit your local Japanese restaurant!
Ginger
Grapefruit
Do you know that there is more to grapefruit than you might think? We all know of its refreshing smell and taste, but the super fruit also has loads of nutrition. It boasts of high amounts of potassium, choline, fiber, vitamin C, and lycopene. If you eat it, your heart will definitely be happy. As a matter of fact, it is included in the DASH diet, a nutrition regimen made with the intent of keeping blood pressure down.
Grapefruit1
Green Tea
Are you looking for something to quench your thirst? Green tea is going to be hard to beat because this super drink boasts of high amounts of antioxidants that will help prevent the buildup of plaque in your artery walls. Aside from that, the refreshing beverage will also lead to reduced amounts of triglycerides, cholesterol, and LDL in the body.
Green Tea
Kidney Beans
Kidney beans are basically a foolproof way of improving your stews and soups. Aside from the fact that they will make it taste better, they are also great additions to your meals since the low-fat and high-fiber beans can improve the heart and memory. They are bursting with vitamins and minerals such as protein, folate, and magnesium. Kidney beans also lower homocysteine levels and lower the risk for cancer, diabetes, heart attacks, stroke, peripheral vascular diseases, and diabetes.
Kidney Beans
Kiwi
Now, we understand where you are coming from if you say you do not like the furry skin of kiwis. However, peeling it off is going to introduce you to many nutrients good for the heart. You should know that kiwis are excellent sources of nutrients such as vitamins B, C, and E. Not only that, but the fruit is also bursting with copper, magnesium, potassium, and polyphenols. As you can see, eating kiwis is one way to improve your heart health, prevent the formation of blood clots, and protect your ticker.
Kiwi
Lentils
Lentils are yet another amazing member of the legume family that you should go and chow on. They boast of high levels of vitamins and minerals. Among others, they have folic acid, potassium, magnesium, and fiber. Feel free to make as many lentils-based dishes as you want to reap the benefits the legumes have to offer. You will be glad to know that it was even placed in the Dash diet, the nutrition plan formulated to help people with blood pressure and heart issues alleviate their problems.
Lentils1
Mackerel
There are other fishes in the sea apart from tuna and salmon! It would be a disservice not to mention mackerel since the oily fish is great in salads and other dishes. It is loaded with selenium and omega-3 fatty acids as well. Trust us, regular consumption can help lower your risk for cancer and heart disease.
Mackerel
Cashews
Monounsaturated fats will help lower the LDL cholesterol levels and bring up the HDL cholesterol levels in your body. It is a good thing that cashews have plenty of them. The delicious nuts are also full of antioxidants that can help reduce cellular damage.
Nuts
Oatmeal
This is one breakfast staple that is considered to be a superfood with lots of benefits for your heart health. We urge you to include it in your diet for numerous reasons. First of all, it has various wholesome minerals and nutrients like potassium, omega-3 fatty acids, and folate. Second, it is very versatile and goes well with different dairy products as well as fruit toppings. Since it is high in fiber despite the low glycemic index, it is ideal if you want to watch weight and manage diabetes. The low cholesterol levels will make sure your arteries are clear, which is excellent for your heart.
Oatmeal
Beans
Now, we have previously talked about different kinds of beans earlier already. This time, let us talk about them collectively as a group. Beans are legumes, which puts them in the same family as soybeans, peanuts, lentils, and peas. They are high in fiber and protein but low in fat. Beans boast of phytochemicals that can effectively prevent heart disease! Just watch out for the gas that comes with it.
Beans
Pears
Pear is that bell-shaped fruit that bears numerous similarities with its famous cousin apple. Pears are also crunchy and tasty, which makes them excellent snacks with fiber, nutrients, and antioxidants in abundance. Translation? Pears can reduce the blood pressure, cholesterol, and risk for heart disease.
Pears
Asparagus
There are various ways to cook up a tasty asparagus dish, though nothing could possibly beat the simplicity of grilling these greens. The veggie is full of fiber, minerals, vitamins, folate, and nutrients. It would be a great idea to make it a staple in your diet because regular consumption will lead to higher insulin levels, lower risk for cardiovascular disease and diabetes, and boost your insulin levels.
Asparagus
Quinoa
If you are looking for some natural and nutritious way to jazz up whatever dish you are whipping up, we highly recommend you give quinoa a chance. It boasts of nearly double the fiber level of other grains. Not only that, but it is also brimming with minerals, amino acids, and antioxidants. Quinoa is going to be great for your diet if you want to lose some weight, bring down your blood pressure, improve cholesterol and blood sugar levels, prevent diabetes, and maintain the health of your ticker.
Quinoa
Spinach
Did you watch the Popeye cartoon? If so, you probably remember how he ate spinach to gain superpowers. What do you know, there is some truth in there, after all. The leafy greens already come with five times of the vitamin K you need on a daily basis. On top of that, spinach is also excellent as a pasta topping and salad addition because of its nutrient content and taste. This veggie boasts of fiber, potassium, folate, and lutein, so your heart is going to be a-okay. Aside from that, it will also help strong bones develop and prevent blood clots from forming.
Spinach
Strawberries
You cannot go wrong by adding strawberries to your snacks, smoothies, breakfast bowls, and desserts. You can use this the delicious fruit as a healthy treat after each meal. Strawberries are full of nutrients, minerals such as vitamin C and folate. The red superstars are excellent if you want to burn fat as they are low in calorie. Studies have revealed that strawberries can make the arteries wider and prevent plaque buildup. This is the greatest sweet treat you can have when you want to boost your heart health.
Strawberries
Sweet Potato
The potato family is made up of numerous amazing members, but the sweet potatoes are going to be hard to beat. They taste delicious when you put it in your meat, vegetable and chicken dishes. There are also experimental folks out there who started using it in pasta and pizza, so you can try that out as well. With potassium and other nutrients, it is good at regulating heartbeat and reducing blood pressure.
Sweet Potato
Walnuts
Mind you, walnuts are more than just nutty and delicious snacks and salad toppings. The reality is that they have high amounts of alpha-linolenic acid, which is an omega-3 fatty acid. The tasty little nuts will help you improve your blood pressure level, maintain your cardiovascular health, and moderate your cholesterol levels.
Walnuts
Watermelon
Are you aware that watermelon is basically just water? To be specific, it is 96% water. The summery fruit is going to help you remain hydrated for a long amount of time and keep your skin safe from harmful UV rays. Aside from these things, watermelon is also full of vitamins, potassium, and magnesium. These things all work together to bring down blood pressure and cholesterol levels. Your heart will reap the benefits when you make sure they area constant part of your diet.
Watermelon
Bananas
Although you might have heard certain things about bananas, you should actually keep them in your diet. They taste wonderful in health smoothies and breakfast bowls. Moreover, these yellow fruits are rich in fiber, potassium and protein, which effectively promotes the health of your muscles and nerve cells. Even though many think they are dieting nightmares, the truth is that they have tons of fiber and resistant starch. This fruit will ensure a regular heartbeat, normal blood pressure level, and good heart health.
Bananas
Olive Oil
It is no secret that the Mediterranean diet is one of the healthiest in the world, but what makes it so special? You probably already know that people from the region use a lot of extra-virgin olive oil when they cook. It is a good idea to do the same thing as olive oil not only makes your dishes taste good, but it is also full of monounsaturated fat. Studies have shown that olive oil will regularize your blood sugar levels, prevent the formation of blood clots, and bring down your LDL cholesterol levels.
Olive Oil
Soy
Now that more people are opting to go vegetarian and vegan, soy has seen a rise in popularity as a good substitute for both dairy and meat products. Do you want to bring down the bad cholesterol in your body? You should go for tofu, tempeh, and soy milk instead. When you do this, you get to enjoy more wholesome and healthier meals since these products are high in protein and low in saturated fat but have no cholesterol content. They also have lots of omega-3 fatty acids and fiber for your heart health.
Soy
Apple Cider Vinegar
Fine, we will admit that apple cider vinegar smells pretty bad. However, you might be willing to look past that when you know that Queen Bey herself believes in it. This is a good thing to put in your diet if you want to lose weight. You just have to dilute it in some water and then drink the mixture before you eat your meal. Other benefits would be the reduction of cholesterol, blood pressure, triglyceride levels, and risk for heart disease. What other incentive do you need than the fact that Beyonce swears by it?
Apple Cider Vinegar
Black Beans
These tiny black beans are full of protein, fiber, phytonutrients, potassium, vitamin, and folate. The tiny superfoods are good at bringing down cholesterol levels and warding off heart disease too. Let us not forget how they can do wonders for your burritos, soups, and other side dishes. The fact that they are low in fat also makes it good if you want to watch your weight.
Black Beans
Reduced Fat Yogurt
Dairy fans, you do not need to cut out yogurt at all. Studies show that reduced-fat milk or yogurt will help your body since it prevents both cancer and high blood pressure levels. Yogurt is loaded with iodine, protein, calcium, zinc, and vitamins A, B2, B6 and D. According to research, the dairy delight can also bring down the risk for stroke and heart disease.
Reduced Fat Yogurt
Cabbage
This is one low-calorie vegetable that you should be eating as much as you could. The superfood is actually bursting with antioxidants, vitamins, and minerals that will help keep you in great form. By nature, cabbage is full of vitamin C and boosts the body’s natural defenses and lowers the risk for cardiovascular disease. Other health benefits would be the prevention of cancer and vision loss.
Cabbage
Brown Rice
As you probably already know, rice is a staple that different cultures and groups simply cannot do without. White rice happens to be the most accessible and popular of these grains, although you should opt for brown rice if you can. After all, this variety does not have gluten but remains full of vitamins, minerals, and healthy compounds. Brown rice can also help you lose weight and ward off heart disease.
Brown Rice
Coconut Oil
Who does not love coconut? However, it is not exactly a good idea to eat them all the time because they have lots of saturated fat. The truth is that this fruit is a good source of both good cholesterol and bad cholesterol. What should you do? If you want to boost your heart health, we recommend consuming coconut oil in moderation for the best results.
Coconut Oil
Cauliflower
Now, it would be very wrong of you to simply think of cauliflowers as albino broccoli. Mind you, cauliflower can actually improve the state of the whole cardiovascular system. The flower ranger is high in fiber and low in carbs, so there is no need to worry when you overindulge. It will keep you safe from stomach problems, respiratory illnesses, and oxidative stress. Aside from that, it detoxifies your body and boosts your bone health.
Cauliflower
Dragon Fruit
Dragon fruit has an awesome name, which make sense because it is one awesome fruit. It is a great source of calcium, iron, nutrients, antioxidants, carotene, vitamins, and polyunsaturated fatty acids. Not yet impressed? Wait until we tell you that it can also alleviate cardiovascular issues and boost the immune system. Another great thing about is that it contains captin, a common substance found in medicine that helps with heart issues.
Dragon Fruit
Pistachio
Pistachios are nutty little superheroes that boast of high levels of good fats, antioxidants, and plant sterols. It is these components that will take good care of your ticker. You will also be happy to know that the tasty snack is free from cholesterol even though it is loaded with potassium and protein.
Pistachios
Pumpkins
In this day and age, pumpkin is primarily popular as an ingredient in lattes during fall. However, the orange veggie offers many things all year round as it is full of fiber, vitamin C, phytoestrogens, potassium, and beta-carotene. Pumpkins have numerous health benefits, which include the improvement of vision, immune system, cardiovascular health. It also helps manage your cholesterol and blood pressure levels!
Pumpkin
Tomato Sauce
You probably have tomato sauce in your pantry because it is an important component of pasta sauces, pizza bases, and dipping sauces. It is also used in tomato juice, which you can drink to lower the bad cholesterol level in your blood. Apart from that, tomatoes have lycopene, which lowers the risk for heart issues, makes the skin clearer, and reduces the risk for heart attacks.
Tomato Sauce
Brussel Sprouts
Just like broccoli, Brussel sprouts tend to feature in our nightmares because of our bad childhood experiences with them. However, it is too nutritious a vegetable to pass up on. The cruciferous veggies are full of protein, glucosinolates, potassium, and iron. We highly recommend that you eat as much of these as you could because it can help prevent cancer, improve heart health, and cleanse the body.
Brussel Sprouts
Olives
We are sure you are already aware that olives can give your pizza, pasta, or salad the extra bite it needs to take it to another level. Keep in mind that this is perfectly fine as the snacks are loaded with antioxidants, nutrients, good cholesterol, and monounsaturated fat. Your heart will be thankful!
Olives
Cinnamon
Over the years, cinnamon has become rather prominent when it comes to the field of traditional medicine. Studies conducted recently have gone on to show that it is one of the most delicious and nutritious spices available in the supermarket. Because it is loaded with fiber, manganese and calcium, cinnamon will help regulate glucose levels, bring down cholesterol levels, prevent heart disease, and boost your cognition.
Cinnamon
Edamame
Are you fond of snacking on edamame? If you just said ‘yes’, you are on the right track. It is believed to be a healthy treat because it is low in saturated fat and cholesterol. Aside from that, this snack is full of folate, fiber, phytosterols, and plant protein. Keep them on hand as they good for lowering cholesterol levels and fighting heart disease.
Edamame
Collard Greens
Do not be surprised to learn that there are lots of members under the earthy collards family. We are sure you are familiar with some of them: broccoli, cabbage, Brussels sprouts, bok choy, turnips, rutabaga, and kale. The leafy superheroes are full of lutein, vitamin A and zeaxanthin even though they are low-calorie. Other health benefits include the prevention of obesity, diabetes, and heart disease.
Collard Greens
Water
We all know that water is the best and healthiest way to quench our thirst, right? It is an important part of our daily nutrition and health so drink up. This refreshing drink ensures that your body is properly hydrated. It is also in charge of controlling your weight, improving bodily functions and ensuring that the heart is pumping fine.
Water
Tuna
Can you think of any other fish that is more popular than tuna? It has made a name for itself with its health benefits and taste. Tuna naturally comes with lots of essential amino acids good for muscle tissues and growth. It is also rich in omega-3 fatty acids, which helps improve the state of your heart.
Tuna
Raspberries
Are you aware of the fact that raspberries are high in fiber, vitamin C and manganese despite being low in fat? It is true. Aside from that, the tasty super fruit is brimming with heart-friendly polyphenols. Believe us, you would not go wrong by snacking on raspberries. Your body will even be happy.
Raspberries
Brazil Nuts
When it comes to South American nuts, Brazil nuts are probably the tastiest of the lot. It is great to know that the superfood comes with good fats and various other nutrients and antioxidants. Clearly, Brazil nuts would not even be here if they are not going to do your heart any good. Snack on!
Brazil Nuts
Fatty Fish
True enough, the average person would not think adding fatty fish to their diet would translate to better health. However, the name is nothing more than a misnomer because this kind of fish boasts of many health benefits. The following are classified as fatty fish: mackerel, tuna, herring, lake trout, and salmon. They all come with omega-3 fatty acids, so any and all of them will lower cholesterol and boost heart health.
Fatty Fish
Tomatoes
Is there something off about the taste of your pizza and salad? You might want to check if there are enough tomatoes on it. The tangy fruit is full of potassium, fiber, vitamins, and minerals that make it one healthy superfood. According to research, tomatoes will help prevent a number of diseases.
Tomatoes
Acai Berries
Together with avocados and kale, acai berries make up the millennial superfood triumvirate. These berries are particularly famous as an ingredient in breakfast bowls and smoothies. With its high amounts of antioxidants and great taste, it’s a no-brainer. It will also ward off cancer, diabetes, and heart disease.
Acai Berries
Goji Berries
Goji berries are those small and tasty berries that one should not underestimate. This is a superfruit that comes with iron, antioxidants, copper, and vitamin C. Those minerals and nutrients then boost bodily functions as well as heart health. In particular, iron is important since it carries oxygen to the cells.
Goji Berries
Seaweed
What exactly is it about seaweed that makes it so different from most vegetables? The answer would be omega-3 fatty acids. Seaweed comes with lots of magnesium, zinc, iron, potassium, and iodine as well. The minerals all help promote cardiovascular health and prevent heart attacks as well as sudden strokes.
Seaweed
Black Tea
Do you enjoy a cup of black tea every now and then? It might be time to increase your intake since regular consumption is great for your health. Not only does the antioxidants in it bring down blood pressure, but they also regulate LDL cholesterol levels.
Black Tea
Peanut Butter
Are you surprised to find that peanut butter can actually be good for you? Let us explain further. The delicious spread, at least the natural version, is full to bursting with fiber, protein, vitamins, and monounsaturated fats. Just keep in mind that it is high-calorie, although we daresay that the taste and health benefits more than make up for it. It comes with potassium, which regulates blood pressure too.
Peanut Butter
Potatoes
True enough, potatoes are often overlooked by health enthusiasts because they are full of carbs. However, you should remember that this root crop offers a plethora of health benefits when you consume them on the regular. Among other great things about potatoes, the crop has tons of vitamins, zinc, iron, fiber, and potassium. Those nutrients and minerals are helpful when talking about improving heart health and body functions. They help lower blood pressure and cholesterol as well.
Potatoes
Barley
Are you aware that barley is loaded with fiber, potassium, and vitamin B6? Due to its high fiber content, it will lower your cholesterol levels at the same time that it improves your cardiovascular health. You should get more of it in your system if you want a healthy life but stay away if you have a gluten allergy.
Barley
Radish
Radish is next on our list. It would be an excellent idea to put this veggie in your diet plan since it boasts of various important minerals and nutrients. The high fiber content is the reason it is good for digestion, whereas its vitamin C and potassium are great at helping blood pressure and the immune system.
Radish
Green Peas
This is yet another legume family member with a nutritional content that will shock you. Firstly, green peas are low in calorie but high in both protein and fiber. The legumes are also loaded with iron and vitamins A, K, and C. These things all help you maintain the health of your heart, reduce blood pressure and protect the cardiovascular and immune systems.
Green Peas
Almond Butter
There is a good chance you have heard about just how good almond butter is, assuming you are not a big fan of it yourself. It is pretty similar to peanut butter when it comes to monounsaturated fat content and taste. Apart from its heart-healthy fats, the spread is rich in antioxidants, magnesium, and vitamins E and C. Generally, these nutrients work together to keep your body in top shape.
Almond Butter
Eggs
Eggs have also gotten a terrible reputation among certain circles. Although they are truly high-cholesterol, keep in mind that this does not necessarily mean it will raise the cholesterol level in your body. As a matter of fact, HDL is good for you! This superfood also boasts of essential nutrients such as protein and vitamins A, B5, B2, and B12. Like the other items you found on the list, it is important to take it in moderation. Eggs can also help someone looking to drop some weight as it can make one feel full for a long period of time.
Eggs
Blackberries
Considering the fact that we have previously discussed a number of berries already, we cannot possibly forget about blackberries! This nutritious superfood is just as good as the rest. To be specific, this berry is rich in vitamin K, which is good for ensuring a healthy cardiovascular system. This same vitamin has been found to be useful when it comes to keeping blood pressure level normal. Keep in mind that blueberries are full of antioxidants as well!
Blackberries
Spirulina
Have you noticed just how spirulina has gotten in recent times? Well, it has something to do with the health benefits it offers. One tablespoon of powdered spirulina will go a long way. After all, an amount like that will already deliver 4 grams of protein as well as varying amounts of copper, magnesium, potassium, iron, and vitamins B1, B2, and B3. Aside from those, it also carries omega-3, omega-6, and antioxidants. The aforementioned nutrients help bring down your blood pressure and LDL cholesterol.
Spirulina
Cucumber
When it comes to low-calorie snacks, we are pretty fond of just munching on a cucumber! Even though it is made up of 96% water, it is still a good source of protein, magnesium potassium, fiber, and vitamins C and K. Those vitamins and minerals work together to maintain your body. Cucumber is also effective when it comes to the reduction of risk for heart disease because of the antioxidants in it.
Cucumber
Macha
Macha is basically green tea in the purest possible form. How is it made? Well, the leaves are first grounded until it is fine and powdery to ensure that the consumer enjoys all the benefits the plant has to offer. One cup of macha will already give you ten times the level of antioxidants in green tea. Drinking it regularly will prevent various diseases because of the magnesium, chromium, zinc, and vitamin C in it.
Macha Powder
Onion
What could be worse than running out of onions in the pantry? This superfood is wonderful in more ways than one. For one thing, it will spice up whatever dish you are preparing in no time. Aside from that, its health benefits include bringing down blood pressure and warding off heart attacks.
Onion
Lemon
Now, what would we ever get around to doing when we don’t have lemons in the kitchen? It is something you can add to just about any dish for a tangy touch. You can drink it as a juice too. Lemons are full of vitamin C, plant compounds, and fiber. It guarantees lower risk for heart disease and improved immune system!
Lemon
Peanuts
We have already talked about peanut butter, so why don’t we dive in and talk about actual peanuts? The nuts are rich in monounsaturated fats, copper, and antioxidants. These nutrients are going to do wonders when it comes to health of your heart, reduction of risk for heart attack and strokes and prevention of heart disease.
Peanuts
Wheatgrass
As the name itself suggests, wheatgrass is basically just the wheat plant’s young grass. A lot of people choose to consume it in the form of tablets, although it is a great idea to drink it as a juice instead. This is because your body will be able to absorb its nutrients better after you process it in using a juicer. Just keep in mind that it is not for everyone. If you suffer from gluten, grass or wheat allergies, you should not drink this regularly or at all. On that note, expecting and nursing women should first check with their doctors before trying it out. It is a good thing that going to that length is worth it since wheatgrass boasts of antioxidants, B vitamins, iron, and vitamins A, C, E.
Wheatgrass
Sunflower Seeds
There are people out there who do not feel like eating this superfood because it is high in oil. However, do not be fooled by the misunderstanding. Sunflower seeds have an abundance of plant oil with good polyunsaturated fats. They are rich in other vitamins and minerals like magnesium, copper and vitamin E as well.
Sunflower Seeds
Hemp Seeds
Are you aware that hemp seeds are actually good sources of protein? The reason behind this is because the seeds have the nine amino acids and help in their absorption. Apart from this, the amino acid arginine is also good for your cardiovascular health. Hemp seeds are rich in unsaturated fats but only the type that is good for the heart. The superfood is full of fiber, vitamins and minerals as well. In particular, the seeds are rich in vitamins B6 and E, potassium, and magnesium.
Hemp Seeds
Mushrooms
Mushrooms are also popular among the vegetarian and vegan folks out there since they are ideal as meat alternatives. They are fat-free veggies that happen to be rich in vitamins, fibers, and minerals. Mushrooms are also rich in antioxidants, coppers, potassium, and B vitamins. Like mentioned earlier in the article, potassium is great for cardiovascular heart so stock up on mushrooms as soon as possible.
Mushroom