33 Heart healthy foods that you should eat to keep your heart safe

Keep your heart healthy with these 33 amazing foods!

The leading cause of death in the United States is coronary heart disease.

Nearly 13 million Americans suffer from it, and more than half a million die from it each year.

So what can you do to prevent this disease and help improve your heart?

Along with a healthy diet, you also need to keep your weight, cholesterol and blood pressure under control.

Don’t settle for bland foods that you have to force yourself to eat.

Instead, here is a list of delicious heart healthy foods that will improve your health!

1. Tomatoes for keeping your heart healthy

Long linked to heart health, tomatoes have been proven to lower cholesterol and prevent the clotting of platelet cells in your blood.

They’re also full of vitamins A, C and K, and potassium.

Snack on grape tomatoes while watching TV or enjoy them in your salads, sandwiches or meals.

Enjoy all kinds of tomatoe salads

2. Oatmeal 

Oatmeal is such a diverse food.

You can take it and make it suitable for all taste buds.

It lowers LDL (the “bad” cholesterol), helps keep arteries clear and reduces the risk of cardiovascular disease.

Opt for steel-cut oats over the instant varieties because they contain more fiber.

Enjoy heart healthy oatmeal in all kinds of oatmeal pies!

3. Sweet potatoes

 They’re inexpensive, easy to cook and have numerous health benefits.

They’re loaded with antioxidants, vitamin C and a day’s worth of vitamin A.

Make sure not to skip on eating the skin because it’s also packed with fiber and potassium!

For a fun crunch, try making the sweet potato chips.

4. Olive oil 

Using olive oil when you cook is definitely a smart decision.

It’s free of cholesterol, salt, sugar and trans fat while being full of monounsaturated fat, the good kind of fat!

It helps prevent heart disease, helps digestion and promotes healthy aging.

Use olive oil in your recipes in place of butter or cooking oil.

5. Papayas

This fruit is high in vitamins E and A and helps limit the oxidation of cholesterol in the bloodstream, which is associated with a lower risk of heart attack and stroke.

And one medium-size papaya generates more than twice the adult RDA of vitamin C, so eat up!

6. Oranges

Oranges aren’t just full of vitamin C; they also reduce blood pressure, cholesterol, and heart failure.

A soluble fiber called pectin acts as a giant sponge which soaks up all the cholesterol in food and blocks its absorption.

The potassium found in oranges also counterbalances your salt or sodium levels, keeping blood pressure troubles at bay.

7. Soybeans

These foods are one of the most nutritious plant foods available and can help reduce the risk of heart disease.

Soy lowers levels of the artery-clogging LDL cholesterol without reducing levels of the beneficial HDL cholesterol.

8. Soy milk

Unlike regular milk, soy milk is naturally cholesterol-free and contains both monounsaturated and polyunsaturated fats that can reduce your cholesterol level.

If you’re a milk lover, it can be hard to get used to the taste of soy milk, but it’s definitely worth it to help prevent heart disease.

9. Flaxseed

This tiny seed is packed with a variety of nutrients and has a pleasant nutty flavor.

Flax also contains a soluble fiber which helps lower cholesterol levels and lowers the risk of heart disease.

Learn more about flaxseed by clicking here!

10. Whole grains 

Along with reducing the risk of heart disease and some cancers, whole grains can also help with weight management.

They provide your body with carbohydrates, which is your main energy source, so your brain, heart and nervous system will function better throughout the day!

Have a bowl of Cheerios with soy milk and your favorite berries in the mornings to help kickstart your day.

Enjoy heart healthy whole grains Mexi-lime salad.

11. Shellfish

These water-dwelling creatures’ protein, different from warm-blooded animals, is actually very low in fat.

Oyster, lobster, and shrimp all contain omega-3 fatty acids and contribute to a healthy heart.

Enjoy heart healthy shrimp in many meals that are delicious!

12. Berries

Blueberries, strawberries, raspberries, blackberries or whatever berry you prefer are super fruits!

They increase HDL cholesterol, reduce blood pressure and are full of anti-inflammatories to help reduce your risk of heart disease and cancer.

According to a recent Harvard Health study, women who ate large amounts of blueberries and strawberries were 34 percent less likely to suffer from a heart attack.

Aim for three servings of a half a cup of these berries each week to reap their benefits.

13. Mushrooms

Mushrooms are one of the best plant-based sources of niacin, which is an essential nutrient for our bodies.

Three ounces of portobello mushrooms provide almost 20 percent of your daily niacin requirement.

14. Salmon

The American Heart Association recommends eating two servings of salmon a week for a multitude of health benefits and to reduce your risk of a heart attack by up to one third.

It’s so easy to prepare and cook and is also rich in omega-3s, which can reduce blood pressure and clotting.

Enjoy heart healthy salmon in many salads.

15. Granola

Not only is granola delicious in your yogurt, it’s great for your heart, too!

Granola is a great source of omega 3 fatty acids and contains monounsaturated fats that lower cholesterol and prevent heart disease.

Arctic Sea omega 3 capsules are also a great source of Omega 3 fatty acids.

16. Yogurt

A recent study found that older women who regularly ate yogurt had less thickening of their carotid arteries walls which means they have a lower risk of stroke and heart attack.

It also helps protect against gum disease which, if left untreated, can increase a person’s risk for heart disease.

Drink yogurt in the morning and keep your heart healthy

17. Broccoli

Here’s another green veggie that’s good for your heart.

Broccoli has detoxifying and anti-inflammatory effects, as well as being an excellent source of vitamin C, beta-carotene, calcium, and fiber.

If you want a healthy broccoli diet click here!

Keep your heart healthy with these 33 amazing foods!

The leading cause of death in the United States is coronary heart disease.

Nearly 13 million Americans suffer from it, and more than half a million die from it each year.

18. Cantaloupe

This fruit is packed with nutrients like fiber, vitamin C, vitamin B6, vitamin A, potassium, and niacin.

The potassium helps prevent hypertension and works as an anti-coagulant which helps prevent clot formation.

Cantaloupe is good at any time of day, just cut and enjoy!

19. Chia seeds

The word chia actually comes from the Mayan language and means strength.

Chia seeds have one of the highest plant sources of essential fatty acids such as omega-3s.

They also help to reduce blood pressure, stabilize blood sugar and boost metabolism.

Arctic Sea omega 3 capsules are also a great source of Omega 3 fatty acids.

20. Avocado

Did you know that the avocado is virtually the only fruit that contains monounsaturated fat?

This is a good fat that lowers LDL cholesterol while raising the amount of HDL cholesterol.

Add a cut up avocado to your salads, sandwiches or toast, or just eat it plain!

Enjoy heart healthy avocados in many meals!

21. Dark chocolate

Healthy chocolate?

Yes, it’s true!

Eating a small amount a few times each week can help to lower your blood pressure, improve blood flow, prevent clotting and improves cognitive functioning.

Just remember to enjoy in moderation!

22. Red bell peppers

These peppers are a great source of cholesterol-lowering fiber, powerful antioxidants, vitamin C, and potassium.

Enjoy them raw or cooked and stuff them with quinoa or brown rice with veggies.

23. Apples

An apple a day keeps heart attacks away?

A recent study found that eating an apple daily lowers cholesterol levels.

The skin of apples especially is packed with antioxidants that prevent damage from free radicals.

Make it a habit to enjoy an apple each day at breakfast or lunch and keep your heart healthy.

24. Red wine

Okay, so it’s not a food, but red wine has long been linked to heart health when consumed in moderation.

It can help prevent heart disease by increasing your HDL cholesterol (that’s the good kind) and protecting against artery damage.

Red wine contains antioxidants called polyphenols that help protect the lining of blood vessels in your heart.

A more particular polyphenol in wine is resveratrol which helps prevent damage to blood vessels, reduces LDL cholesterol, and prevents blood clots.

!!!So, enjoy, but remember to drink in moderation and stick to a 5-ounce serving size!!!

25. Lentils

These little legumes have huge health benefits.

They’re a wonderful source of protein, stabilize blood sugar, increase energy, regulate digestive health and reduce your risk of heart disease.

They’re relatively quick and easy to prepare, and a whole cup of cooked lentils is just 230 calories!

26. Kale

Here’s another dark leafy green that is a superfood for your heart!

Kale contains many antioxidants, omega-3 fatty acids, fiber, folate, potassium and vitamin E.

It also contains a protein that creates a coating in your arteries to keep plaque from sticking.

For a nutritious snack, eat a serving of kale with cashews, olive oil, and lemon juice.

27. Coffee

Good news for all you caffeine junkies!

Coffee can actually help your heart by improving blood circulation, helping small blood vessels work better and decreasing your risk for cardiovascular disease.

It’s also full of antioxidants.

Of course, this doesn’t include coffees that are packed with sugar, cream, and syrups.

Try getting used to enjoying your coffee black and see if you can feel the difference.

28. Garlic

Garlic provides us with more than a just stinky breath to help to keep vampires away.

It can help prevent heart disease, high cholesterol, and high blood pressure, and boost your immune system.

29. Raisins

This food fights the bacteria that causes inflammation and gum disease.

As stated before, people with gum disease are more likely to suffer from heart problems.

With raisins, you can kill two birds with one stone, protecting your gums and your heart!

They also help to lower blood pressure.

30. Carrots

We’ve all heard that carrots are good for our eyes, but did you know they can also reduce your risk of suffering a heart attack?

They help protect against coronary artery disease and are full of vitamin K and antioxidants such as beta-carotene.

31. Nuts

More specifically, almonds and walnuts should be part of your healthy diet.

They reduce your risk of developing blood clots, improve the lining of your arteries and lower LDL cholesterol.

They’re a great food to snack on throughout the day.

Enjoy heart healthy nuts raw or prepared with a meal!

32. Spinach

Not only did spinach give Popeye his giant muscles, it gave his heart extra strength, too!

Recent findings suggest that spinach reduces the risk of heart attack and increases survival rates by a third for those who suffer an attack.

It’s packed with vitamin K and vitamin A. Include at least a half a cup of this leafy green about two times a week in your diet.

Choose spinach instead of lettuce for your salads and sandwiches.

33. Green tea

This is considered one of the world’s healthiest drinks and contains the most antioxidants out of any other tea.

There is an infinite number of health benefits for green tea, including bone health, weight loss, cancer prevention, lower risk of heart disease and stroke.

Make it a routine to have a cup of green tea each morning.

Source: popculture.com

33 Heart healthy foods that you should eat to keep your heart safe

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