Heart diseases are the number one cause of mortality, and its serious business, especially if you consider most of these are preventable with a properly balanced diet and exercise.
It’s never too late to take care of your heart; don’t wait until your diagnosed high cholesterol levels or even worst until you start feeling there’s something wrong. These are tasty foods that you can add to your diet today to decrease the risk of heart attacks.
15 – Kale
This popular superfood is famous for a reason; it’s one of the most nutritious greens on the planet. Amongst many essential nutrients, kale is a fantastic source of vitamin K, which acts like an anticoagulant preventing blood clotting.
14 – Whole Grains
Whole grains have lots of fiber, proteins, vitamins, and minerals. Oatmeal, flax seeds, barley, and whole wheat are exceptional to lower your cholesterol levels, reducing the risk of heart disease by 30%. They reduce your blood pressure too, so there’s no excuse to leave whole grains out of your diet.
13 – Olive Oil and Olives
High in vitamins A and K, olives, and olive oil are useful for the vast amounts of oleic acid, a monosaturated fat that reduces bad cholesterol and increases the good HDL cholesterol in your bloodstream.
12 – Berries
Strawberries, blackberries, blueberries, and raspberries have all lots of antioxidants in the form of anthocyanins.
Antioxidants block harmful free radicals in your bloodstream and reinforce your arteries and heart. Berries improve your blood sugar, too, and help reduce chronic inflammation.
11 – Avocados
Avocados are high in plant-based proteins, which are essential supplements for meat in a heart-conscious diet. The green, pitted fruit is also high in potassium, which lowers regulated blood pressure, and monosaturated fats that substitute bad cholesterol with a good one.
10 – Fatty Fish
Fatty fish like salmon, tuna, and sardines are high in Omega-3 fatty acids, an essential compound that protects and strengthen your arteries, lowering your triglyceride levels in the process. With proven anti-inflammatory properties, doctors recommend eating oily fish a few times a week.
9 – Nuts
Nuts are another excellent source of good oils that can lower LDL cholesterol levels. Rich in plant-based proteins and fiber, all nuts, including almonds, walnuts, pecans, and hazelnuts are excellent snacks that will improve your heart health over time.
8 – Dark Chocolate
Dark chocolate has lots of polyphenols that reduce blood pressure; the sweet treat also releases serotonin, the happy hormone that speeds up your metabolism. A good dose of antioxidants piles up over the many health benefits of chocolate that, in moderation, will help you reduce the risk of heart disease.
7 – Green Tea
Although not properly food, we couldn’t leave out green tea from the list because it’s one of the best ways to keep your heart and circulatory system healthy and avoid heart disease. Green tea has concentrated antioxidants that protect your arteries. It also has caffeine that relaxes your arteries improving blood flow.
6 – Beets
Beets have bioactive pigments known as betalains that have antioxidant and anti-inflammatory properties, perfect for reducing blood pressure and protecting your arteries. Low in carbs, beets are magnificent to prevent weight gain, giving your heart a break.
5 – Oranges
Oranges have loads of vitamin C and pectin, both good for reducing bad cholesterol. Carotenoids and flavonoids in the tropical fruit are also extraordinary antioxidants, making oranges, and any other citrus, for that matter, perfect to protect your circulatory system.
4 – Tomatoes
Tomatoes are not only delicious, but they’re also filled with lycopene, a potent antioxidant that protects your arteries and might lower harmful cholesterol levels. The red fruits are also high in vitamin K with anticoagulant properties.
3 – Vegetables
Beans, lentils, and chickpeas, to mention a few, are extraordinary plant-based proteins that you can use to substitute red meat, which increases cholesterol and risk of heart disease. Vegetables lower blood pressure and control your triglyceride levels too.
2 – Pomegranate
Pomegranate seeds are good sources of antioxidants, including heart-healthy polyphenols and anthocyanins. These compounds protect your arteries and strengthen your heart muscles. Lots of vitamin C and other essential minerals are a bonus from this bright red fruit.
1 – Onions and Garlic
Onions, shallots, and garlic have potent anti-inflammatory properties that relieve stress from your arteries and improve your blood pressure reducing hypertension. Some studies show allium, like onions and garlic, can improve your heart rate and overall health.
Add a few of these heart-healthy foods to your diet and have a healthy heart and arteries; start taking care of yourself today.
