Superfoods You Should Eat To Keep Your Heart Healthy

Published on 03/23/2020
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Many people prefer to prevent heart disease and other health issues naturally. Perhaps you are one of those people or you simply want to have a healthier lifestyle, superfoods can help you, so make sure you stock up on them! If you are wondering what superfoods are, they are foods that come with different nutrients that help promote heart health and boost immunity. Superfoods can also be sourced naturally, so people concerned about ethics need not worry about it. For a new and improved nutritional plan, including the following healthy food items.

Oranges

You can start your new health regimen by getting yourself some oranges. Not only do they quench your thirst in a tasty and refreshing way, but they are also loaded with vitamin C, nutrients, and fiber. The fruit also has a lot of potassium which flushes sodium out of the body, lowers blood pressure, and helps neutralize proteins that are harmful to the heart. The high pectin content of oranges also helps absorb cholesterol in the food that you eat.

Oranges

Oranges

Kale

This vegetable may not be the easiest to the source, but that doesn’t change the fact that kale is one of the cabbage family’s heartiest members. Your hard work in acquiring the vegetable will pay off since it has plenty of nutrients that can promote heart health. In case you didn’t know, kale is heart-boosting thanks to the fiber, antioxidants, and omega-3 fatty acids found in the vegetable. What’s more, it has a low calorie and fat content, making kale the perfect addition to any meal that you cook up! Millennials have fallen in love with kale and perhaps this generation is onto something.

 

Kale

Kale

Garlic

Garlic has risen in popularity owing to rumors that vampires are repelled by it, but not a lot of people are aware of its heart-boosting properties. It has long been used for improving the taste of various dishes, and studies have shown it can also keep your heart health in check. Garlic helps in lowering blood pressure, preventing blood vessel constriction, and reducing plaque buildup in arteries, among other things. If you’re not a fan of its taste, you can consume garlic as a pill!

 

Garlic

Garlic

Red Wine

You can now breathe a sigh of relief as you don’t need to get rid of the alcohol in your diet completely. Moderate consumption of red wine help improves your heart’s condition. Adding wine to your meal or drinking a glass of it can lead to blood vessels that are more flexible and subsequently prevent blood clot formation. Aside from these, red wine can lower coronary heart disease risk and help improve HDL levels. Medical professionals recommend this, so who are we to argue with them?

Red Wine

Red Wine

Chocolate

You will be glad to read this if you are a chocoholic. Also serving as a sweet fix, chocolate brings down the risk of strokes and heart disease as well. A Harvard study revealed people that who consume raw cocoa regularly have lower blood pressure as well as no hypertension issues. If you’re still deciding which way to go, choose dark chocolate for its flavanol content. Regularly consuming chocolate can lead to blood vessels becoming more flexible, lower heart disease risk, and lower blood pressure.

Chocolate

Chocolate

Sardines

While sardines may be an acquired taste, there is a good reason for you to start including this cold fish in your diet. It comes with heart-boosting nutrients, among other things. It is loaded with omega-3 fatty acids, which increases protective high-density lipoprotein levels and brings down harmful triglyceride levels. Other health benefits of consuming sardines include inflammation reduction and heart disease prevention!

Sardines

Sardines

Lentils

Lentils do not only effectively improve whatever dish you are making, but this legume also comes with health benefits. Research shows that a diet rich in lentils, beans, and other legumes can lower the risk of heart disease and strokes. What’s more, lentils are loaded with protein, potassium, and magnesium – components that make the legume effective in lowering blood pressure, decreasing cholesterol levels, and reducing the risk of blood vessel plaque buildup.

Lentils

Lentils

Almonds

We don’t know about you, but almonds are our favorite snacks. This nut also boasts of high amounts of nutrients which will be effective in improving cognitive functions and bringing down the risk of heart disease and diabetes. Consuming a handful of almonds can help lower cholesterol, prevent the absorption of harmful LDL and reduce the risk for cardiovascular issues.

Almonds

Almonds

Pomegranates

Need a refreshing twist to your salad, shake, or smoothie? Then, be sure to grab some pomegranate. The fruit boasts of a great mix of antioxidants that helps in protecting your artery walls from plaque formation and reducing your risk for heart problems. Studies have shown that consuming this superfood can ward off diabetes, strokes, Alzheimer’s, and prostate cancer. What’s more, it does wonders for the health of your liver, joints, teeth, and skin.

Pomegranates

Pomegranates

Blueberries

In case you didn’t know, blueberries contain high amounts of nutrients and antioxidants. According to studies, three servings of the fruit and other berries every week can help lower blood pressure, reduce cholesterol buildup, and eliminate plaque buildup on artery walls. The delicious fruit helps in the prevention of heart disease and cancer as well.

Blueberries

Blueberries

Beets

Beets are colorful, crunchy, and tasty toppings for your salad, and they also contain high levels of vitamins, minerals, and antioxidants, such as betaine and the B-vitamin folate. Did you know that beets also lower homocysteine levels in your body? The superfood is on this list since it ultimately helps lower the risk of heart disease, and it comes with other superpowers including preventing illnesses like and strengthening other organs.

Beets

Beets

Salmon

Everyone seems to love calling salmon their favorite fish! This isn’t surprising since it goes well in a salad, sushi, and just about any dish that you can think of. Salmon boasts of omega-3 fatty acids and various nutrients. The ‘chicken of the sea’ is great at reducing triglyceride levels, loosening constricted blood vessels, preventing blood clots, and helping ward off cardiovascular disease.

Salmon

Salmon

Tumeric

If you are making curry, you should add turmeric! In addition to the rich and golden taste it has, turmeric has been used for medicinal purposes in the east, while the west has become fascinated with it thanks to its nutritional value and health benefits. Research reveals it contains the active compound curcumin, which helps prevent cardiac hypertrophy or heart enlargement. The other health benefits of turmeric include the prevention of obesity, dysfunctional blood vessels, and high blood pressure. Aside from that, turmeric has been found effective in bringing down the risk of heart disease.

Tumeric

Tumeric

Chia Seeds

This superfood features prominently in various smoothie and fruit bowl recipes. This is probably because chia seeds are incredibly healthy and serve as a great source of nutrients, antioxidants, protein, omega-3 fatty acids, and fiber. Also, the low-calorie superfood is effective in the maintenance of the heart, reduction of cholesterol, and minimization of risk for different diseases.

Chia Seeds

Chia Seeds

Apples

We all know that “An apple a day keeps the doctor away.” While the saying is old, that doesn’t mean it’s not true. The super fruit has plenty of health benefits as it is loaded with vitamins, minerals, and antioxidants, which help lower blood pressure and the risk of having heart issues. The fruit has a lot of varieties with different colors, flavors, and health benefits, so take your pick. That’s right, you can choose a different one on your next trip to the supermarket!

Apples

Apples

Avocados

Who hasn’t fallen madly in love with avocados? If you haven’t, people might say you’ve been living under a rock since there are even cafes that are completely dedicated to avocados. The superfood tastes absolutely wonderful as a toast topping, salad filling, or tasty dip, and we’re glad it is growing in popularity as it is full of antioxidants, potassium, and monounsaturated fats. Avocados help bring down cholesterol levels and minimize the risk of heart disease, among other heart health benefits.

Avocadoes

Avocados

Eggplant

Not only do eggplants make for a wonderful vegetable dish base, they also taste fantastic both in the oven and on the grill. Moreover, they are packed with vitamins, minerals, flavonoids, antioxidants, and nasunin. Another great reason for adding it to your diet is that this superfood helps improve blood circulation, prevent blood clots, lower cholesterol, and keep your heart health in check. What’s more, eggplant helps with cognitive improvements, cell membrane damage, and cancer prevention.

Eggplant

Eggplant

Brocolli

When you were little, we bet your parents did not let you leave the dining table if you hadn’t finished the broccoli in your plate! Nevertheless, you might want to consider adding them to your salads, pastas, and stir-fries as this green super vegetable helps bring down your cholesterol level and at the same time, strengthen your blood vessels. It contains sulforaphane, which possesses anti-inflammatory properties and helps prevent blood sugar problems.

Brocolli

Brocolli

Carrots

While carrots are certainly great if you need a crunchy and tasty snack, you should also start putting it in other dishes. Aside from improving your vision, the orange gems come with plenty of carotenoids, an antioxidant that fights free radicals and lowers your risk for heart disease. Carrots are loaded with nutrients plus vitamins A, C, and K, so consuming the superfood is effective in fighting against cancer, promoting healthy bones and nervous system, and reducing an amino acid that is linked to heart disease.

Carrots

Carrots

Chicken

Different people like their chicken differently – fried, grilled, or baked. However, it doesn’t matter what the cooking method is since chicken will taste great. What’s more, chicken is lean meat, so its levels of saturated fat and cholesterol is lower than those of its red meat counterparts. In addition, chicken is more heart-healthy, which makes it an excellent source of protein for those who are conscious about their health.

Chicken

Chicken

Chickpeas

Chickpeas are quite versatile and there are many ways you can prepare the legumes like blending, mashing, or seasoning them. If a savory dip is what you’re looking for, then hummus is the way to go. These amazing legumes are bursting with vitamin B6, vitamin C, potassium, and fiber. These nutrients work to help bring down cholesterol levels and lower the risk of heart disease.

Chickpeas

Chickpeas

Coffee

Many people don’t feel quite ready for the day if they don’t drink a cup of Joe, and we completely understand. Fortunately for us, studies have shown that moderate coffee intake helps ward off coronary heart disease, strokes, and heart failure! Now, you have the perfect excuse to visit your favorite coffee shop.

Coffee

Coffee

Cranberries

Everyone knows how refreshing and tasty cranberries are when they are added to juice recipes, but not a lot of people know that the fruit is brimming with antioxidants and nutrients. Yet another super fruit which can reduce the risk of heart disease. What’s more, consuming cranberries effectively prevent stomach ulcers, urinary tract infections, gum disease, and cancer. Even more reason to get yourself some of this tasty super fruit!

Cranberries

Cranberries

Figs

Another delicious fruit which help improve the condition of your heart is the fig. Just like raisins and dates, figs is an excellent source of cardiovascular nutrition. This sweet fruit is commonly enjoyed raw or dried, and it boasts of high levels of calcium and fiber. It effectively promotes heart health and reverses the effects of different heart diseases.

Figs

Figs

Flax Seeds

These seeds are gifted with plenty of omega-3 fatty acid, commonly called the good fat. People who don’t really like fish or nuts no longer need to worry about acquiring omega-3 since they can just consume flax seeds, which are bursting with it, instead. Put a tablespoon of flax seeds in your smoothies, fruit bowls, and salads to enjoy the nutrients, antioxidants, and estrogen the superfood has.

Flax Seeds

Flax Seeds

Red Hot Chili Peppers

Californication is indeed a fantastic album, but the red hot chili peppers is on the list not because of the rock band but because of the feisty little vegetables have capsaicin, which can help lower cholesterol levels and blood pressure. Consuming whole raw peppers will definitely help promote heart health, but you might want to rethink doing it. The guy in the photo below tried to do it but things did not really end well for him…

Chilli Pepper

Chili Pepper

Ginger

Excellent news for fans of ginger. This cooking spice is more than just its amazing smell and taste. Research shows that it can also keep your heart health in check. Apparently, regular consumption of ginger can help lower the risk of developing high blood pressure and ward off coronary heart disease. What’s more, ginger tastes great in sushi, so you don’t have to feel guilty when you consume a lot the next time you drop by your favorite Japanese food joint.

Ginger

Ginger

Grapefruit

Grapefruit is so much more than just its refreshing taste and smell as rhe super fruit is also brimming with nutrition! It comes with high levels of vitamin C, potassium, lycopene, fiber, and choline. That’s right – regularly eating grapefruit will certainly improve your cardiovascular health. What’s more, grapefruit is part of the DASH diet, which is nutrition specifically formulated to lower blood pressure.

Grapefruit1

Grapefruit1

Green Tea

Do you want to drink something thirst-quenching? Then, have some green tea, a fantastic super drink which boasts of high levels of antioxidants. The powerful substance help prevent plaque buildup in arterial walls. Aside from that, consuming green tea can lead to a reduction in the amount of triglycerides, cholesterol, and LDL in the body.

Green Tea

Green Tea

Kidney Beans

If you want to improve your stews and soups, then add in some kidney beans! In addition to bringing a unique flavor, kidney beans are excellent additions as these low-fat and high-fiber beans help improve heart health and memory. They are also full of vitamins and minerals including magnesium, folate, and protein. Other health benefits of kidney beans include the reduction of homocysteine and effectively lowering the risk of developing diabetes, heart attacks, strokes, peripheral vascular diseases, and cancer.

Kidney Beans

Kidney Beans

Kiwi

Do not let the furry shell of kiwis intimidate you! Once you successfully peel off its external covering, an exotic super fruit is what you will find. It is packed with heart-healthy nutrients and a good source of vitamins B, C, and E. In addition, kiwis are brimming with potassium, magnesium, copper, and polyphenols. Therefore, eating kiwis is a great way to protect your heart, prevent harmful blood clots, and promote cardiovascular health.

Kiwi

Kiwi

Lentils

Considered super legumes, lentils have high levels of vitamins and minerals. The list includes potassium, magnesium, folic acid, and fiber. In fact, they boast of higher potassium levels than bananas! You now have an excellent excuse to keep including lentils in the dishes that you prepare. Lentils are also mentioned in the DASH diet, which is a nutrition plan to help individuals having issues with heart health and blood pressure.

Lentils1

Lentils1

Mackerel

Tuna and salmon are not the only kinds of fish you find in the sea. There is another oily fish which tastes amazing in salads and other dishes – the mackerel. It is loaded with omega-3 and selenium. You might want to start adding it to your diet as it lowers the risk of conditions, such as cardiovascular disease and cancer.

Mackerel

Mackerel

Cashews

Monounsaturated fats help reduce levels of the LDL cholesterol and raise levels of the HDL cholesterol. Fortunately, cashews boast of them in abundance. The nuts also have plenty of antioxidants that help cellular damage reduction.

Nuts

Nuts

Oatmeal

This superfood is definitely a breakfast champion and it can also help improve your cardiovascular health! You should have some oatmeal for several reasons. First of all, it contains different wholesome nutrients and minerals like potassium, folate, and omega-3 fatty acids. Secondly, it is quite versatile and tastes great with various fruit toppings as well as dairy products. It is also packed with fiber in spite of its low glycemic index, which makes it perfect for diabetes sufferers and weight watchers. What’s more, it comes with low cholesterol levels which ensure clear arteries for your heart health maintenance.

Oatmeal

Oatmeal

Beans

We know several types of beans have been mentioned on this list but we daresay beans actually deserve their own spot. Lentils, peas, soybeans, peanuts, and green beans are legumes and they have a low fat content in spite of being rich in protein and fiber. Beans also come with phytochemicals which help prevent heart disease.

Beans

Beans

Pears

The bell-shaped fruit shares a number of similarities with apples. Pears are also tasty and crunchy fruit packed with nutrients, antioxidants, and fiber. Yes, pears can lower cholesterol levels, the blood pressure, and the risk of cardiovascular disease.

Pears

Pears

Asparagus

There are many ways to prepare asparagus, but we have to say our favorite is putting the veggie on the grill. Asparagus is loaded with vitamins, minerals, nutrients, folate, and fiber. You should definitely make this superfood a mainstay in your diet as regular consumption can lower blood pressure, boost insulin levels, and reduce your risk for developing heart disease and diabetes.

Asparagus

Asparagus

Quinoa

If you are looking for a wholesome and healthy way to spice up a dish, then you might want to consider using quinoa! It has two times more fiber than other grains. This superfood is rich in amino acids, antioxidants, and minerals. Quinoa is perfect to include in your diet if you want something to aid weight loss, control blood sugar and cholesterol levels, lower blood pressure, maintain heart health, and prevent diabetes.

Quinoa

Quinoa

Spinach

You might remember watching Popeye having a can of spinach before exercising his superpowers. Well, that isn’t all fiction because this leafy vegetable will give you roughly five times the amount of vitamin K that you need in a day. Overall, spinach can help develop strong bones and prevent blood clots. In addition, spinach is wonderful as a topping for pastas and salads because of its nutrient content and taste. The vegetable is loaded with folate, fiber, potassium, and lutein, so you can be sure keeps your heart health in check.

Spinach

Spinach

Strawberries

Jazz up your smoothie, snack, dessert, or breakfast bowl by adding some strawberries to it, which is an excellent way to reward yourself. Aside from being really delicious, strawberries are packed with minerals and nutrients including folate and vitamin C. What’s more, the red fruits are great for burning fat as they are low in calories. According to studies, strawberries can prevent plaque buildup and widen your arteries. Therefore, if you are looking for a sweet treat, have some strawberries as they also do wonders for your heart health!

Strawberries

Strawberries

Sweet Potato

There are several excellent members in the potato family but sweet potatoes are our favorite. They taste wonderful as an addition to meat, chicken, or vegetable dishes. Some people even use them in pasta or pizza, so feel free to follow suit if you are so inclined. It is rich in potassium and other nutrients, making it excellent at lowering blood pressure and regulating heartbeat.

Sweet Potato

Sweet Potato

Walnuts

Walnuts are more than just excellent salad toppings and delicious nutty snacks. They are loaded with alpha-linolenic acid (ALA), which is an omega-3 fatty acid. The tasty nuts can help those who wish to lower their blood pressure, and maintain their cholesterol level and heart health.

Walnuts

Walnuts

Watermelon

Not a lot of people know that watermelon is composed of 96% water, so this summery super fruit will help you stay hydrated and feel full longer. It also helps shield your skin from UV rays. What’s more, it comes with plenty of potassium, magnesium, and vitamins. You can rest assured it will help lower your blood pressure and cholesterol levels! Make sure watermelon is prominent in your diet as it does wonders for the health of your heart.

 

Watermelon

Watermelon

Bananas

This yellow super fruit should feature prominently in your diet as it is a good source of protein, fiber, and potassium, which ensures nerve cells and muscles respond and contract well. We strongly recommend adding bananas in your health smoothie or breakfast bowl even if many consider the fruit as a dieting nightmare since they are actually loaded with resistant starch and fiber. This delicious fruit helps you maintain regular blood pressure level, a normal heartbeat, and excellent heart health.

Bananas

Bananas

Olive Oil

The Mediterranean diet is known to be one of the healthiest in the world and for good reason. You probably know that people who are from this region usually use extra-virgin olive oil in a lot of their dishes. Aside from adding a wonderful taste to meals, olive oil should be what you use as it has plenty of monounsaturated fat. It has also been found to bring down LDL cholesterol, prevent blood clots, and normalize blood sugar levels.

Olive Oil

Olive Oil

Soy

As more and more turn to vegan and vegetarian diets, soy has become a well-known substitute for meat as well as dairy products. To reduce bad cholesterol in your diet, go for soy milk, tempeh, and tofu instead of their animal product counterparts. Your food will enjoyable in a more wholesome manner as they come with high protein, low saturated fat, and no cholesterol content. In addition, they have plenty of omega-3 fatty acids and fiber and will do wonders for your heart.

Soy

Soy

Apple Cider Vinegar

While it is true that apple cider vinegar has a foul smell, Queen Bey actually believes in its effects, so what can you say about that fact? It can promote weight loss, and all you have to do is dilute some ACV with water and drink it before having your meals. Other health benefits of ACV include a reduction in cholesterol and triglyceride levels, a decrease in blood pressure, and prevention of heart disease. Honestly, if such a big a star as Beyonce swears by the stuff, more people should be convinced to at least try it.

Apple Cider Vinegar

Apple Cider Vinegar

Black Beans

These little beans come packed with protein, potassium, fiber, vitamin B6, folate, and phytonutrients! The components of black beans make them excellent at bringing down cholesterol levels and warding off heart disease. What’s more, they taste wonderful in burritos, soups, and whatever side dish that you can think of. The superfood is also excellent for weight loss as it is low in fat.

Black Beans

Black Beans

Reduced Fat Yogurt

Dairy fans will definitely rejoice if they read this. According to studies, reduced-fat milk or yogurt should feature in any balanced diet since it helps prevent high blood pressure and cancer. Yogurt is typically brimming with vitamins D, B2, B6 and A, iodine, protein, zinc, and calcium. In addition, this dairy delight has been found to lower your risk for developing heart disease and strokes.

Reduced Fat Yogurt

Reduced Fat Yogurt

Cabbage

Now you have even more reason to enjoy the low-calorie snack! The green superfood is packed with minerals, vitamins, and antioxidants which help you stay in shape. Cabbage naturally comes with a lot of vitamin C, which improves the body’s natural defenses and reduces the risk of heart disease. It also has other health benefits, such as the prevention of some cancers and vision loss.

Cabbage

Cabbage

Brown Rice

There are a lot of cultures in the world who cannot live without rice in their diet. The most popular and accessible in the grain family is white rice, but brown rice actually deserves more love since it has no gluten and is brimming with healthy compounds, minerals, and vitamins. The brown counterpart is effective in aiding weight loss and lowering the risk of heart disease.

Brown Rice

Brown Rice

Coconut Oil

Everyone seems to love coconut these days, but do remember that a diet high in saturated fat can be unhealthy. The superfood is actually a good source of good cholesterol but at the same time, it comes with bad cholesterol! Despite the fact that it has both LDL and HDL, coconut oil consumed in moderation can still improve cardiovascular health.

Coconut Oil

Coconut Oil

Cauliflower

Cauliflowers should not be just dismissed as albino broccolis! They can actually do wonders for cardiovascular health. This flower ranger is high in fiber and low in carbs, so you don’t have to worry about indulging in it. Some of its health benefits include protecting you against stomach issues, oxidative stress, and respiratory illnesses. What’s more, it detoxifies the body and boosts bone health.

Cauliflower

Cauliflower

Dragon Fruit

You might think dragon fruit is a rather unique name for fruit, but regardless of its name, it is an excellent source of antioxidants, vitamins, nutrients, phytonutrients, polyunsaturated fatty acids, calcium, protein, iron, and carotene. If you weren’t impressed by that, then you should know that it can also alleviate heart problems and boost your immune system. As a matter of fact, it has captin, a common ingredient used in medicine to aid in cardiovascular issues.

Dragon Fruit

Dragon Fruit

Pistachio

These nutty gems are rich in good fats, antioxidants, and plant sterols. These components help your ticker stay in top condition. Fans of pistachios will also be glad to know that the super nut is cholesterol free in spite of being a good source of potassium and protein.

Pistachios

Pistachios

Pumpkins

There is more to pumpkins than just being used in your lattes! As a matter of fact, you should start using this orange veggie in your dishes as it is loaded with beta-carotene, vitamin C, potassium, fiber, and phytoestrogens. Pumpkins have many health benefits including boosting your immunity, promoting weight loss, improving your vision, improving your cardiovascular health, and managing your cholesterol and blood pressure.

Pumpkin

Pumpkin

Tomato Sauce

Tomato sauce is commonly used in recipes for pasta sauces, pizza bases, and dipping sauces. However, did you know that you can also make tomato juice with it? It can help reduce your bad cholesterol level. On top of that, it contains lycopene, which reduces the risk of cardiovascular issues, wards off heart attacks, and makes skin look better.

Tomato Sauce

Tomato Sauce

Brussel Sprouts

Like broccoli, Brussel sprouts might not be something that many people feel an inclination to add in their diets because of childhood experiences, but Brussel sprouts come with too many health benefits for people to pass up on them. The cruciferous vegetables are loaded with iron, protein, potassium, and glucosinolates. Indulge in some Brussel sprouts as they can cleanse your body, prevent cancer, and boost your heart health!

Brussel Sprouts

Brussel Sprouts

Olives

Many people already know about the fact that olives add a massive difference to the taste of pizzas, salads, or pastas when you use olives in them. What’s more, these delicious snacks are packed with special monounsaturated fat, nutrients, and antioxidants which protect you from heart disease and provide your system with good cholesterol.

Olives

Olives

Cinnamon

Throughout the years, the exotic spice has been prominent in traditional medicine. According to recent studies, it is one of the most delicious and nutritious spices that you can find in the supermarket! Cinnamon is a good source of fiber, manganese, and calcium. Overall, you can expect the spice to help lower your cholesterol, regulate your glucose levels, improve your cognition, and prevent heart disease.

Cinnamon

Cinnamon

Edamame

If you like eating edamame, then you will certainly be glad to know that it is actually thought to be among the healthiest snacks out there thanks to its low saturated fat and cholesterol content. Aside from that, it is brimming with plant protein, phytosterols, fiber, and folate. All of these make edamame effective in lowering cholesterol levels and fighting against heart disease.

Edamame

Edamame

Collard Greens

You might be surprised to find out that the earthy collards has a lot of members in its family. After all, its members include bok choy, cabbage, broccoli, Brussels sprouts, kale, rutabaga, and turnips. The leafy gems come with high levels of zeaxanthin, lutein, and vitamin A, but they are low in calories. They can help you fight against heart disease, obesity, and diabetes.

Collard Greens

Collard Greens

Water

You may already know that water should be part of your everyday health and nutrition. This naturally refreshing drink not only quenches your thirst but also controls your body weight, ensures your heart continues to pump, and improves your body functions, among other things. Therefore, make sure you properly hydrate every day.

Water

Water

Tuna

It seems that no other fish can beat tuna when it comes to popularity. Thanks to its taste and health benefits, tuna has a good reputation. It is rich in essential amino acids which are necessary for growth and muscle tissues. In addition, tuna naturally comes with loads of omega-3 acids, making the fish good for cardiovascular health.

Tuna

Tuna

Raspberries

In case you did not know, these sweet super fruits are low in fat and high in vitamin C, manganese, and fiber. What’s more, this tasty superfood is loaded with heart-healthy polyphenols. If better heart health is what you want, then raspberries are the way to go!

Rasberries

Raspberries

Brazil Nuts

We find Brazil nuts the tastiest kind among the South American nuts, so it is nice to know that the superfood has plenty of good fat and other important nutrients and antioxidants. Of course, Brazil nuts won’t be included in this list if it didn’t help keep your heart health in check!

Brazil Nuts

Brazil Nuts

Fatty Fish

While it is true that something seems to be off-putting about including fatty fish in your diet to make it healthier, it is basically a misnomer. This type of fish comes with many health benefits. Fatty fish includes tuna, salmon, herring, sardines, mackerel, and lake trout. All of the varieties are a rich source of omega-3 fatty acids, so fatty fish reduces cholesterol levels and does wonders for your heart.

Fatty Fish

Fatty Fish

Tomatoes

Add tomatoes to salads or pizzas if you feel as though the dish lacks in taste. With regard to its health benefits, the tangy fruit is rich in vitamins, minerals, potassium, lycopene, and fiber. According to research, tomatoes can help in warding off various types of diseases.

Tomatoes

Tomatoes

Acai Berries

Just like avocados and kale, millennials seem to be fans of acai berries, which are a prominent feature of breakfast bowls and healthy smoothies. This is probably because these berries are delicious and have high levels of antioxidants. The health benefits of Acai berries include preventing heart disease, diabetes and cancer as well.

Acai Berries

Acai Berries

Goji Berries

Do not underestimate these small, tasty berries. Goji berries have tons of vitamin C, copper, iron, and antioxidants. These nutrients and minerals improve your cardiovascular health and boost your body functions. Iron is particularly important since it is vital in transporting oxygen to body cells, so grab some of the super fruit.

Goji Berries

Goji Berries

Seaweed

Seaweed is different from other vegetables because it is rich in omega-3 fatty acids. Aside from that, is packed with iron, iodine, zinc, potassium, and magnesium. These minerals does wonders to your cardiovascular health and prevents sudden strokes and heart attacks.

Seaweed

Seaweed

Black Tea

If you enjoy drinking black tea, listen up! Regular consumption of it can help keep your health in check. It has antioxidants which help bring down blood pressure and the level of LDL cholesterol in the body.

Black Tea

Black Tea

Peanut Butter

It might be surprising to hear that peanut butter has a lot of health benefits. However, it is true and the natural variety is actually brimming with protein, vitamins, fiber, and monounsaturated fats. Peanut butter does come with a lot of calories, but it still deserves to be included in your diet since it can make you feel full for some time. It also contains potassium, which can help regulate your blood pressure.

Peanut Butter

Peanut Butter

Potatoes

While it is true that potatoes are high in carbs, they should still be seen in the best light as the root crop offers a variety of health benefits. It is high in vitamins, fiber, iron, zinc, and potassium, among other things. These minerals and nutrients effectively boost your heart health and body functions and also help reduce cholesterol levels and blood pressure. This is why you should not totally remove potatoes in your diet.

Potatoes

Potatoes

Barley

Did you know that barley is bursting with potassium, vitamin B6, and fiber? Because of its high fiber content, this grain can lower cholesterol levels and boost heart health . It is certainly the way to go for people who want to begin a healthier lifestyle, though you should remember that it has gluten.

Barley

Barley

Radish

Up next on our list is radish. Make sure you include it in your diet plan as it has many important nutrients and minerals. It is good for digestion because of its high fiber content, and it comes with vitamin C and potassium, which are great for improving the immune system and regularizing blood pressure.

Radish

Radish

Green Peas

The legume family member has really impressive nutritional content. Green peas are low in calories and high in fiber and protein. What’s more, they contain iron and vitamins A, C, and K, which help in keeping your heart in check, bringing down your blood pressure and protecting both the cardiovascular and immune systems.

Green Peas

Green Peas

Almond Butter

You have likely heard of almond butter since it is becoming more and more popular. Aside from having a similar taste, it contains roughly the same amount of monounsaturated fat as peanut butter. In addition to the heart-healthy fats, this superfood has plenty of magnesium, antioxidants, and vitamin C and E. Overall, these nutrients are excellent for maintaining your wellbeing.

Almond Butter

Almond Butter

Eggs

Another superfood which has earned a bad rap, eggs contain cholesterol, but this actually does not mean they will raise cholesterol levels. As a matter of fact, taking in HDL is a good idea since it is the good kind of cholesterol. Aside from that, eggs have other essential nutrients, including vitamins A, B2, B5, and B12 and protein. Just like other items on this list, you have to consume eggs in moderation. This superfood might also help you drop some pounds since you will feel full longer if you eat eggs.

Eggs

Eggs

Blackberries

We have already mentioned other berries on this list, so you probably expect blackberries to be as nutritious. You are definitely right about that as this berry, in particular, is full of vitamin K, which helps the cardiovascular system function properly. It has also been found that the same vitamin is helpful in keeping blood pressure within normal limits. Let’s not forget about the fact that blackberries also have antioxidants.

Blackberries

Blackberries

Spirulina

If you have no idea why spirulina has gotten popular lately, we’re happy to explain it to you. One tablespoon of powdered spirulina can go a long way as such a small amount can already give you 4 grams of protein aside from providing you with different amounts of potassium, magnesium, copper, vitamins B1, B2, and B3, iron. It also contains antioxidants, omega-3, and omega-6, which are nutrients that help lower LDL cholesterol levels and blood pressure.

Spirulina

Spirulina

Cucumber

Looking for a snack that is low in calories? Then, you should definitely munch on a cucumber since it is around 96% water. On top of that, it comes with fiber, potassium, magnesium, vitamins C and K, and protein. These vitamins and minerals work together to help maintain a healthy body. What’s more, cucumber is great at bringing down your risk for heart disease owing to the antioxidants that it contains.

Cucumber

Cucumber

Macha

Not unlike green tea, macha might just be the purest form available since it is made by grounding the tea leaves into fine powder. This makes it possible to enjoy its health benefits more. One cup of macha tea has 10 times more antioxidants than a cup of green tea. Macha also prevents different diseases owing to its vitamin C, zinc, chromium, and magnesium content.

Macha Powder

Macha Powder

Onion

Hopefully, you always have a supply of onions in your pantry as this superfood has several benefits to offer. It tastes wonderful and can improve your dish instantly, among other things. Of course, it has health benefits as well including bringing down your blood pressure level and warding off heart attacks.

Onion

Onion

Lemon

Lemons are a kitchen staple, as you all know. Feel free to put it in your dish or have it as a juice because lemons have plenty of vitamin C, fiber, and plant compounds. This member of the citrus family can reduce the risk of heart disease and at the same time, improve your immune system.

Lemon

Lemon

Peanuts

It makes sense that we discuss peanuts since we have already talked about peanut butter. The super nuts are loaded with monounsaturated fats, copper, and antioxidants. These nutrients are great at reducing the risk of heart attacks and strokes, keeping your heart healthy, and preventing heart disease.

Peanuts

Peanuts

Wheatgrass

If you are wondering what wheatgrass is, as its name suggests, it is actually just the wheat plant’s young grass. While many people prefer consuming it as a tablet, it might be a better if you take it in juice form instead since it is usually easier to absorb the nutrients in the grass leaves which have gone through a juicer. However, do remember that wheatgrass is not for everyone, particularly those who are allergic to grass, wheat, or gluten. Pregnant women and nursing mothers might also want to consult health professionals first before adding it to their diets. Fortunately, wheatgrass is worth the effort because of its significant health benefits as it contain vitamin A, C and E, iron, B vitamins, and antioxidants.

Wheatgrass

Wheatgrass

Sunflower Seeds

It is possible that some people are not so keen on eating these super seeds since they think sunflower seeds have high oil content. However, this is actually a misunderstanding since sunflower seeds contain plant oil brimming with healthy polyunsaturated fats. This superfood also have many minerals and vitamins including magnesium, copper, and vitamin E.

Sunflower Seeds

Sunflower Seeds

Hemp Seeds

Not a lot of people know that hemp seeds are a great source of protein. In fact, they come with all nine amino acids and help in the absorption of it. In addition, the amino acid arginine is does wonders for the heart. Hemp seeds are packed with heart-healthy unsaturated fats and do not have unhealthy saturated fats. What’s more, this super seed contains a lot of fiber, vitamins, and minerals, including vitamin B6, vitamin E, potassium, and magnesium.

Hemp Seeds

Hemp Seeds

Mushrooms

Mushrooms are another excellent meat alternative for vegans and vegetarians. These fat-free vegetables are full of vitamins, minerals, and fiber. They are packed with antioxidants, B vitamins, potassium, and coppers as well. It has been mentioned that potassium is great for heart health, and just for this reason alone, this superfood should definitely belong in your pantry.

Mushroom

Mushroom

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