Maintaining a healthy lifestyle is vital to help you lose or maintain weight as well as a very important part in maintaining organ health too. The heart, an imperative organ is what helps pump blood as well as supplies oxygen and nutrients to the tissues in our bodies. The heart also plays an important role in removing carbon dioxide and other waste from our bodies.
Along with exercise, fueling your body with healthy foods help keep your heart strong, healthy and beating properly. We have assembled 20-good-for-your-heart foods that you might want to make sure are on your grocery list this week.
When seeking foods that are good for your heart consider a good quality fish that is high in omega-3 fatty acids. Some of these include salmon, tuna, mackerel, herring, and trout.
Omega-3 fatty acids help lower the risk of arrhythmia which is irregular heartbeats as well as helps lower your risk of plaque build up around your arteries. If you don’t love the taste of fish you can also purchase omega-3 fatty acids as a dietary supplement.
A large variety of berries such as blueberries, strawberries, raspberries, and blackberries are all excellent choices when seeking good foods for your heart. Berries a known to be full of heart-healthy nutrients to help fight off and prevent various diseases.
Berries are a vibrant delicious snack or can add extra flavor to your breakfast or dessert all the while helping you prevent the risk of a heart attack. Make sure to add berries to your everyday diet, they’re so tasty how could you not?
Like fish, flax seeds are high in omega-3 fatty acid. The omega-3 fatty acids can help lower blood pressure, decrease your risk of heart failure, reduce blood clotting as well as may decrease triglycerides (high concentrations in the blood can increase the risk of a stroke).
Flaxseed is best consumed in its ground form and can be easily integrated into baking and smoothies. Add them in and no one will notice all the while maintaining yours and your families heart health.
This delicious breakfast, or snack whichever you choose is a powerhouse meal when it comes to nutrients. Oatmeal can help lower your cholesterol levels which then helps put less stress on your heart.
It’s important, however, to stay away from instant oatmeal especially the ready-made packet kinds. This type of oatmeal offers the least amount of nutrients and often contain high amounts of unnecessary sugar. It is best to make steel cut oats or old-fashioned oats to obtain optimal nutrition value.
If you didn’t jump for joy when you read dark chocolate made the list, then maybe you’re not a true chocolate lover! Dark chocolate is an excellent choice when seeking foods for heart health but it is important to make sure to choose a chocolate that is at least 70 percent cocoa.
Dark chocolate can be good for your heart health because they contain flavonoids which are called polyphenols, due to this it may help control blood pressure, reduce inflammation as well as may help prevent blood clotting. You don’t need to tell me twice to add dark chocolate to my grocery cart this week!
If you are a true wine lover then you’ll be pleased to see red wine made the healthy heart food list! It is important to keep in mind like almost everything it is great for your health but in moderation. Excessive drinking (more than a glass or two a day regularly) can actually have the opposite effect and may increase your risk of heart disease.
In some recent studies, it is shown that red wine contains resveratrol, which can help prevent blood clots and damage to blood vessels. If you aren’t a wine lover you can find resveratrol in other sources such as natural peanut butter or grapes.
Citrus fruits such as oranges and grapefruits are another great choice when searching for foods to help promote a healthy heart. However, beware if you take a cholesterol-lowering medication as grapefruits might not be suited to consume while taking this drug. Make sure to always consult your doctor when changing your diet.
Furthermore, citrus’s are well known to be high in vitamin C, this may help to lower the risk of heart disease as well as may help lower the risk of ischemic stroke (a stroke caused by a blood clot to the brain). It is also important to keep an eye out for citrus juices that have added sugar as too much sugar isn’t good for your overall health.
Soy can be found in many forms of products such as soy milk and tofu. Soy in moderation can be good for your heart as well. Soy has been shown to help reduce blood pressure for people who consume high refined carbohydrates.
Following, soy also contains a great source of polyunsaturated fats which are good for your health. They also contain copious amounts of fiber, vitamins, and minerals that do wonders for your heart as well as your overall health. Soy can offer a great supplement of protein to your diet especially if you follow a plant-based diet.
This hearty and comforting vegetable is good for your heart too! Just make sure to not eat them deep fried as you’ll lose all the nutrients and well you know deep fried isn’t good for anyone.
Potatoes are full of potassium which can help lower blood pressure. They are also a great source of fiber which can help lower the risk of heart disease. The next time you have a fast food or junk food craving considering cooking up some potatoes, they filling and satisfying.
Choosing good quality nuts such as walnuts, peanuts, pistachios, and almonds are all great choices when looking for foods that are good for your heart health. They’re a great source of fiber and Vitamin E to help lower cholesterol.
Nuts like walnuts also contain a good source of omega-3 fatty acid which we have already discovered previously is great for your heart health. It is important to note when choosing nuts make sure to purchase unsalted or low salt for optimal health benefits.
When deciding what kind of oils to keep on hand in the kitchen consider good quality extra-virgin olive oil. It is good for your heart health because it contains a great source of monounsaturated fats which can help reduce cholesterol levels as well as blood sugar levels.
You can incorporate extra-virgin olive oil more into your diet by using it as dips for bread or try making your own salad dressing with it. You’ll definitely want to stock this in your kitchen to maintain your heart health.
Green tea is another great beverage choice when looking for foods to promote a healthy heart. In a recent study green tea was shown that it may help reduce the risk of stroke or cardiovascular disease.
Green tea also offers a great source of caffeine if you’re seeking to change up your morning cup of coffee. Sweeten it with a little bit of honey for a tasty warm drink.
Kale is considered a superfood when it comes to the greens department. Not only does it contain zero grams of fat but it is also very low calorie, one cup of kale is only 36 calories. In that same cup, you can also find 5 grams of fiber which is excellent for your digestion and heart health.
Kale is also packed full of nutrients, vitamins, and minerals. Kale is more similar to broccoli than your regular lettuce as its rough in texture. Before adding it to your salad if you find kale to be too tough, try massaging it with some extra-virgin olive oil to help loosen the leaves. Cooking kale is also an excellent choice to help soften this vegetable and makes a great side dish with your meal.
Coffee made the list, what a relief! If you’re like me, an addicted coffee drinker then you’ll be pleased too that this wonderful beverage can be good for your heart. Some studies have shown that drinking coffee may help decrease calcium deposits in coronary arteries (this is an indicator of heart disease).
Like anything, drink your coffee in moderation. Too much caffeine can be bad for your health too.
Avocados the trendiest fruit out there right now is getting a lot of hype for good reason. This luscious fruit can be presented to make an Instagram-worthy photo but more importantly is actually very good for the heart.
Avocados are full of good and healthy fats. To be specific, they’re rich in monounsaturated fats. This type of fat may lower your risk of heart disease, like controlling your cholesterol levels. There are so many great recipes out there including avocados that almost everyone can include them easily into their daily diet.
Similar to potatoes, tomatoes are also a great source of potassium which we have discussed earlier may help lower blood pressure. Furthermore, they also contain amazing sources to help reduce unwanted cholesterol, may help lower the risk of a heart attack and can help keep your blood vessels open to regulate blood flow.
Tomatoes are also low in sugar and calories which means they are an excellent choice to add to your daily diet to maintain a healthy lifestyle. Not to mention, they are also an excellent source of Vitamin C.
Like Kale, broccoli is also a great vegetable choice for a healthy heart. Broccoli contains a lot of healthy properties that can help prevent a stroke or heart attack. They can also help reduce cholesterol levels and keep the blood vessels strong.
Broccoli can be enjoyed raw and cooked. Make sure when cooking to obtain optimal health benefits to steam your broccoli to limit nutrients lost.
Like kale and broccoli, spinach is another excellent green vegetable choice for a healthy heart. Spinach is rich in folate, potassium, and fiber which are all important to maintain a healthy heart. This can help lower your risk of heart disease.
Spinach is so versatile as you can use it as a base for a salad, add it to your sandwiches or burritos and even add it to your cooking and baking. You’ll want to make sure spinach is on your weekly grocery list.
Beans have been proven to be an excellent source of protein, especially for those who follow a plant-based diet. They contain protein but without all the unhealthy fat that your body doesn’t need.
Beans can help lower your risk of heart disease as well as can help control blood sugar in someone who has diabetes. Beans can be easily added to soups, salads and an excellent filler for chillis. Make sure to put them on your grocery list this week.
Pomegranates are an excellent choice when deciding on foods to help aid in the health of your heart. They are full of numerous antioxidants which may help discourage hardening of the arteries.
A recent study showed that a daily dosage of pomegranate juice helped improved blood flow to the heart. They’re a beautiful and sweet fruit and as an extra bonus excellent for your heart health.