Are you ready to start a new chapter to a healthier lifestyle? Well, the best place to kick off your new life is by altering your diet.
Below, we’d like to introduce you to a wide variety of food types people have deemed “superfoods,” which are known to improve heart health.
Countless research shows that with a balanced diet, you can keep cardiovascular diseases and complications at bay. So, check out what foods you need to take for a healthier heart!
1. Oranges
There’s not a person on the planet who doesn’t enjoy a bit of citrus in the morning.
Oranges don’t just make for a great flavoring (even the zest can add a hint of flavor to desserts and stews), but the juicy wedges are chock-full of vitamin C.
You’ll also find all kinds of minerals and nutrients in each orange, including potassium and pectin. Just peel the bitter pith off the wedges and you’ve got a great midday snack!
2. Kale
When it comes to the cabbage family, kale is definitely one of the top varieties in terms of nutrient content.
These leafy greens can’t don’t just improve heart health, but the omega-3 fatty acid and antioxidant content can boost brain power and reduce inflammation.
Feel free to top your tofu burgers with a few leaves of dark-green kale.
3. Garlic
Garlic may be tiny but they pack quite a pungent punch. Granted, garlic isn’t for everyone, but did you know that a tiny amount of garlic can go a long way in improving your heart health?
A tiny quantity is all it takes to improve blood pressure, possibly reducing the risk of stroke. Now, we all have a reason to enjoy more garlic bread! Just go easy on the butter!
4. Tomato
Who could say no to a healthy dose of marinara sauce? However, what makes tomatoes so great isn’t just their flavor but the color, too.
Tomatoes are packed with lycopene—an antioxidant that gives the fruit its distinct reddish hue and can lower the risk of certain cancer types.
Lycopene has also been associated with strengthening cells, lowering LDL cholesterol (the bad kind), and reduce blood clotting.
Inside each bulbous fruit, you’ll also find high levels of vitamins A and C, folic acid, and beta-carotene, all of which help keep wrinkles at bay and keep you looking as young as you feel!
5. Dates
You’re probably fully aware of the effects of going on dates can do on your heart (and love life), but that’s not what we’re here for.
Dates, the fruit, are packed to the brim with antioxidants that are known to lower the risks of heart attacks and strokes.
They’re also used as a sweet, diet-friendly snack to shed pounds and even go as far as improving brain health.
6. Red Wine
When it comes to red wine, a little can go a long way. Red wine specifically can soothe your nerves while also reducing LDL cholesterol, which can increase blood pressure and the risk of strokes.
We all have a little antioxidant known as resveratrol to thank for that! Just remember to put the glass down after one or two servings.
7. Chocolate
Chocolate is one of those miracle foods that doesn’t just please the taste buds but also does wonders for your heart.
Dark chocolate contains flavanol, which can help regulate hypertension, thereby reducing the risk of strokes and heart attacks.
However, the keyword here is dark chocolate, not the sugar-laden milk or white variety that has the potential to expand your waistline.
8. Sardines
Certain fish have the potential to improve both brain and heart health when consumed in moderation.
However, if you want the full benefits that fish has to offer, then pick up some fresh sardines. They’re rich in omega-3s, which can improve brain power as well as help deal with inflammation.
Say no to the sodium-rich canned stuff and opt for fresh sardines instead.
9. Lentils
There is a wide assortment of legumes that are categorized as superfoods. One of them is lentils, which can lower the risk of certain cancers, as well as regulate LDL cholesterol and improve blood pressure.
They’re packed with iron and potassium, too, but make sure you cook them thoroughly. Raw lentils contain lectin—a protein that, when consumed raw, can stick to your digestive tract and induce vomiting and diarrhea.
10. Almonds
Do you have a tendency to forget where you placed your phone, car keys, wallet, or home? If so, then that’s a clear sign that you should eat more almonds.
Research has shown that almonds can boost memory, but what about your heart? Well, they make for a source of healthy, unsaturated fat to lower your LDL while increasing HDL.
11. Pomegranates
Pomegranates are one of the healthiest fruits you can sink your teeth into. It’s full of antioxidants, including vitamin C, to improve collagen production and the absorption of iron.
As for its heart-healing properties, you can expect a ripe pomegranate to ward off certain types of cancer, lower the risk of diabetes, and improve cardiovascular health by dropping blood pressure.
12. Blueberries
When it comes to the juiciest fruits on the planet, nobody can say no to a handful of blueberries.
We know that they’re chock-full of antioxidants, but how do blueberries help our hearts?
Well, the antioxidants can reduce blood pressure, making us less susceptible to strokes and hypertension, and they can even chip away at cholesterol.
A handful of blueberries every morning or as a midday snack is all it takes to reap their full health benefits.
13. Beets
Beets are one of those earthy vegetables that aren’t palatable to all people.
However, if served correctly, they add a delicious crunch to every bite of salad. Beets are known to improve cardiovascular health by reducing homocysteine levels, which, in turn, reduce the risk of heart disease.
Beets also contain high levels of vitamins, minerals, and antioxidants, so if you can stomach them, you should definitely incorporate more beets into your diet.
14. Salmon
They don’t call salmon the chicken of the sea for nothing. Be it grilled, roasted, or pan-fried to perfection, nobody can turn down a juicy pink serving of salmon fillet for dinner.
The fatty fish contains the omega-3 fatty acids we all need for better brainpower, but did you know that the potassium concentration in a serving of salmon can also reduce artery inflammation?
15. Turmeric
For centuries, turmeric has been used as a staple ingredient in ancient medicines, and it’s not hard to see why.
This spice, which just so happens to be the main flavoring component in curries, contains curcumin—the component that gives it its vibrant yellow-orange color as well as helps reduce the risk of cardiac hypertrophy.
Feel free to sprinkle a bit of turmeric in your morning smoothie. You won’t taste it, but your heart will thank you for it.
16. Chia Seeds
There’s a very good reason why fitness freaks swear by Chia seeds. They’re not just a healthy plant-based source of protein, but they’re packed with fiber and omega-3s, which will improve heart health by lowering blood pressure.
Also, you can’t be mad at Chia seeds for helping your pancreas regulate insulin production.
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