It’s a well-known fact that a healthy diet can transform your life, which is why we have listed all the superfoods that can easily keep your heart health in check. Thankfully, scary conditions, such as diabetes and high cholesterol, are not impossible to prevent if you start early enough. With a few simple, yet delicious adjustments to your diet, you can rest assured your heart is taken care of. Although none of these are cures for anything specifically, and can only help when incorporated into a healthy lifestyle, here are the heroic superfoods that your heart will surely appreciate!
Oranges
Vitamin C
Vitamin B
Potassium
Oranges are far more than a refreshing snack. This superfood contains a rich source of powerful nutrients that can significantly lower your blood, prevent heart failure, and even assist with the absorption of cholesterol from other foods. We all know oranges can work wonders for our immune systems and they are well known for fighting colds and flu, although, a potent source of vitamin C, potassium, and pectin are capable of promoting optimal heart health.
Oranges
Kale
Vitamin A
Vitamin B-12
Vitamin C
This odd form of cabbage can be used for a decadent toss salad or it can be used to create the ultimate healthy smoothie! Kale contains a beneficial source of omega-3 fatty acids, fiber, and antioxidants that can help boost your overall health and, more specifically, prevent heart disease while also promoting cardiovascular health. This spectacular leafy superfood should be a part of everyone’s diet.
Kale
Kale might be considered to be quite a ‘fancy’ vegetable, but it is more readily available and affordable than you might think. Especially if you find a reasonable greengrocer.
Garlic
Vitamin C
Calcium
Sodium
Known for keeping vampires at bay, garlic is also perfect for encouraging heart health. Despite the fact that it is a fantastic food flavoring, garlic can also combat clogged arteries and maintain blood vessels. Adding garlic to your diet can assist in lowering your blood pressure, promoting a healthy heart.
Garlic
Thankfully, garlic goes with almost any dish or meal, and can make so many ordinary meals pop with flavor. Many people cannot live without garlic!
Red Wine
Vitamin B
Iron
Magnesium
Even if red wine had no health benefits, it is highly likely that it would still be a beloved beverage! However, this timeless favorite is more than just a drink, it is packed with beneficial antioxidants and it can also improve cholesterol. If that’s not impressive enough, red wine can actually ward off heart disease, all while promoting relaxation. However, the alcoholic beverage should be consumed in MODERATION in order to receive the potent health benefits it can provide (this means on average, no more than 1-1.5 glasses a day.
Red Wine
Chocolate
Fiber
Iron
Magnesium
Contrary to popular belief, chocolate can be extremely healthy, especially for your heart! However, this healthy fact only refers to dark chocolate and raw cocoa chocolate. While milk chocolate is best avoided because it is packed with sugar, dark chocolate and raw cocoa chocolate contains a rich source of flavonoids. Flavonoids are antioxidants that can beneficially lower blood pressure and encourage healthy heart functions. Still, keep in mind that most chocolates contain high amounts of sugar (even the dark, and healthier options!) so again, moderation is key here! Unfortunately, there is no evidence to suggest that enjoying a diet of red wine and dark chocolate would provide double the benefits for your heart.
Chocolate
Lentils
Calcium
Iron
Vitamin B,C
Lentils might not be everyone’s favorite, although, with a bit of know-how, lentils can actually taste great. While lentils may seem boring, the health benefits associated with this superfood are anything but and they can also boost your energy! This is because they are packed with potassium and a ton of beneficial vitamins. What’s more, lentils can also help lower your blood pressure significantly all while supporting optimal heart health.
Lentils
Lentils can be turned into incredible soups, curries, and can be added into many ordinary meals for a superb flavor and nutritional boost.
Almonds
Protein
Vitamin B
Vitamin C
Studies confirm that adding these tasty nuts to your diet can significantly improve your memory, brain functions, and reduce the chances of developing both diabetes and heart disease. If that doesn’t impress you, then nothing will! Almonds are packed with several nutrients and snacking on a few can also help lower cholesterol.
Almonds
Almonds might be a delicious addition to any cake or ice cream, but you should try to eat them raw and on their own, or roughly chopped into a salad.
Pomegranates
Vitamin C
Vitamin B6
Magnesium
If you were wondering which superfood has the most health benefits, it is by far pomegranates! This amazing fruit can prevent prostate cancer, strokes, diabetes, and even Alzheimer’s disease. But that’s not all, eating pomegranates also promotes healthy skin, teeth, joints, and liver. There is absolutely no reason why you shouldn’t be adding this superfood to your diet.
Pomegranates
Pomegranates can be purchased whole or in the form of seeds only. While it is a lot more fun to eat them in their whole form, a tub of pomegranate seeds is a far tidier affair.
Blueberries
Vitamin C
Vitamin B6
Vitamin A
Blueberries are so healthy that nutritionists actually recommend incorporating three servings each week into your diet to maintain artery and heart health. However, there are other types of berries that can also offer a variety of desirable health benefits. Blueberries, in specific, contain a rich source of antioxidants and nutrients that can improve mental health, prevent cancer, and prevent heart disease.
Blueberries
Blueberries have a phenomenal anti-inflammatory effect on the body, too. If you suffer from chronic illnesses that include inflammation as a component, then blueberries are essential.
Beets
Vitamin C
Iron
Magnesium
Beets can reduce the risks of heart disease by lessening the amount of homocysteine that is in your blood. There are tons of tasty dishes to prepare with beets, so working them into your eating plan is a great idea. The plant alkaloids and antioxidants that can be found in beets are to thank for the impressive health benefits.
Beets
If you want to be as healthy as a certain eccentric The Office character, then you will keep your consumption of the bright-red wonders up. You will soon come to find just why Dwight adored them so much.
Salmon
Protein
Vitamin B
Vitamin A
Here’s a beloved and versatile food that is not just loved by many for its remarkable taste, but also for its long list of amazing benefits related to heart health. Salmon contributes to heart health by causing constricted blood vessels to expand, therefore encouraging healthy blood flow. Enjoying this fish can drastically assist in reducing blood clots and there are so many ways to prepare salmon that makes preventing heart disease a deliciously easy task!
Salmon
Turmeric
Fiber
Protein
Vitamin C
Turmeric has been used for centuries to add color and decadent taste to meals. The popular superfood is commonly used in the east, although, the use of turmeric is undeniably growing in popularity and possibly because it has so many health benefits to offer. The curcumin found in turmeric can help combat risks of heart enlargement, support ideal blood pressure, and encourage a healthy weight.
Tumeric
Turmeric is another food with a phenomenal anti-inflammatory property. If you would like to get as much out of turmeric for your inflammation issues, then we would strongly suggest purchasing it in concentrated capsule forms.
Apples
Vitamin C
Vitamin A
Magnesium
An apple a day really can keep the doctor away, which is why everyone should be eating apples. Apples are another superfruit that is packed with beneficial vitamins and antioxidants that will encourage general health and ward off heart disease.
Apples
Apples can be consumed in an incredible variety of ways, and while many of them happen to be in dessert-form, we strongly suggest that you limit your consumption of apple crumble to a rare treat.
Avocados
Vitamin C
Vitamin B6
Magnesium
Avocado toast has been made famous by millennials. Even though millennials seem to be blindly splurging on avocado toast, it actually makes perfect sense when taking into account that this superfood is packed with potassium and healthy fats. This means that millennials may have it right, eating avocados can actually provide so many health benefits from lowering cholesterol to maintaining heart health, that there is no better way to enjoy your toast.
Avocadoes
Avocados go off notoriously quickly, so make sure not to miss your brief ripeness window!
Eggplant
Vitamin B,C
Magnesium
Iron
Eggplant makes an ideal meat replacement dish and there are tons of eggplant recipes that ensure versatility. What’s more, the health benefits associated with eggplant are shockingly similar to that of dark chocolate. This is because eggplant also contains flavonoids. However, that’s not the only reason eggplant is so healthy. A rich source of vitamins, minerals, and antioxidants found in eggplant can help combat high cholesterol, repair cell membrane damage, prevent cancer, reduce blood clots, and ultimately assist in protecting your heart against heart disease.
Eggplant
Broccoli
Vitamin A,B,C
Iron
Magnesium
This vegetable may be a part of every child’s worst nightmare, although, it is yet another superfood that can improve your cholesterol levels healthy and maintain your blood vessels. Broccoli contains sulforaphane that acts as an anti-inflammatory. Additionally, it can also help prevent conditions such as diabetes, which is great.
Brocolli
Brocolli has a bad rep among children, and for no good reason. Parents need to make sure that they get kids hooked on the little tree-like vegetables before this fake news reaches their ears on the playground.
Carrots
Vitamin A
Vitamin C
Magnesium
Even though it is a bit disappointing that carrots cannot improve your eyesight, they do contain potent antioxidants that can reduce damage caused by free radicals. Additionally, carrots can reduce risks of developing heart disease and they also contain vitamin A, C, and vitamin K that can promote skeletal, cardiovascular, and nervous system health. It seems as though the real health benefits associated with carrots are, in fact, far better than simply improving eyesight.
Carrots
Look at these amazing little carrot people!
Sardines
Protein
Fiber
Iron
Not everyone enjoys the acquired taste of sardines. However, this fish is another superfood that provides undeniably impressive health benefits, such as improving cholesterol levels, preventing heart disease, and reducing inflammation. Sardines contain omega-3 fatty acids that can also improve mental health and brain functions.
Sardines
If you are lucky enough to live near the Indian Ocean, you might be able to catch a sardine run, when the little fishes come rushing in enormous amounts through the water. You can then brave the waves to snatch dozens of the slippery fishies!
Aloe Vera
Vitamin B
Vitamin E
Potasium
This is no typo – this little devil is not limited to sunburns and oral wounds. Due to various properties and compounds found in its leaves, Aloe Vera is rich with HDL, or “good cholesterol”. This has a significantly positive effect on the heart, and it can even help in unclogging the arteries.
Aloe Vera
Just don’t ever try to eat the tempting-looking gel straight out of the thorny plant’s leaves, as you will be in for a terribly bitter experience that won’t leave your mouth for a while.
Chicken
Protein
Fiber
Vitamins
Fish is not the only healthy meat out there. If you are not the biggest fan of fishy meals, chicken is another white meat that can keep your heart healthy. Chicken can beat meat cravings and provide adequate protein. However, chicken is only healthy if you are cooking it in a health-conscious manner, which means baked, stir-fried, and grilled are ideal.
Chicken
Chicken breasts are a firm-favorite among bodybuilders thanks to their clean and abundant protein stores. If you want to bulk up in the gym, then chicken is your best friend. You can get so much out of this protein source.
Chickpeas
Potasium
Magnesium
Iron
Vitamin B,A,C
If you are a fan of hummus, you will be pleased to know that chickpeas are another fantastic superfood! Chickpeas contain a heap of healthy nutrients, such as potassium, fiber, vitamin B6 and vitamin C. The potent contents of chickpeas can help drastically reduce the risks of heart disease and lower cholesterol.
Chickpeas
You can easily make your own hummus. All that you need is some lemon juice, tahini, and a blender or food processor. The latter instrument will provide you with the smoothest and creamiest hummus.
Coffee
Potassium
Sodium
Caffein
Most of us cannot start the day without a fresh cup of coffee, and there’s no reason not to, considering that studies show that coffee can actually prevent concerning health issues, such as heart disease, stroke, and heart failure. However, it is best to avoid sugar-loaded or cream-rich coffee and instant coffee that contains unhealthy additives. Also, as much as you may love coffee, it is recommended not to exceed two cups a day on average.
Coffee
Cranberries
Iron
Magnesium
Calcium
Cranberries can be enjoyed in so many different ways, from adding them to a fruit salad to juicing them. The super-fruit that is known for assisting with urinary tract infections can also help protect your heart and keep it healthy. In addition to this, eating cranberries can also prevent gum disease and cancer. Quite impressive for a fruit!
Cranberries
Cranberry juice is another incredible source of anti-inflammatory goodness. If you suffer from a chronic illness like inflamed bowel disease, then you should drink a fair amount of the stuff weekly. It has quite a tart taste compared to other juices.
Figs
Fiber
Protein
Potassium
If you are health conscious, it is a great idea to figs because this fruit is capable of reversing the concerning effects of heart disease. Figs contain potent nutrients, such as calcium and fiber and they can be enjoyed raw, dried, or in a jam.
Figs
Preserved figs are an incredible accompaniment to any charcuterie board, pairing exquisitely with cured hams and cheese creations. You could also learn to love the jam with some sourdough bread and a bit of butter.
Flax Seeds
Vitamin B,C
Potassium
Protein
Iron
Flax seeds are another great source of beneficial fatty acids. Adding flax seeds to salads or smoothies will provide optimal health benefits for your heart because they are rich in estrogen and antioxidants. The properties found in flax seeds make it a great alternative to fish and nuts.
Flax Seeds
Those that have taken up the vegan or vegetarian diet can find incredible sources of omega-3 fatty acids in flax seeds. They have also been studied for their potential cancer-fighting properties.
Chili Peppers
Vitamin C
Vitamin B6
Iron
For those who enjoy spicy cuisine, chili peppers are actually good for more than just your taste buds. Opting for chili peppers that contain capsaicin will maximize health benefits for your heart and also lower your blood pressure and cholesterol significantly. There is also the added benefit of clear sinuses.
Chilli Pepper
Chilli peppers must be consumed in moderate (or even light) amounts, as consuming too many is bound to give you fiery indigestion and a torturous time in the bathroom hours later.
Ginger
Vitamin C
Iron
Magnesium
Ginger slices are not just for cleansing your palate. The flavor-packed root can do so much more than spice up a dish when taking into account that it can reduce high blood pressure and risks of heart disease.
Ginger
Ginger is an essential and delicious part of the ‘hot toddy’, one of the most enjoyable and comforting ways to fight the flu. Simply slice some ginger, lemon slices, and pour in some honey with your next cup of tea.
Grapefruit
Vitamin C
Vitamin B6
Magnesium
Grapefruit may be on the bitter side, although, the health benefits associated with eating grapefruit are far from bitter. Because grapefruit is packed with fiber, potassium, vitamin C, lycopene, and choline, which means that this bitter fruit can work wonders for your heart. Additionally, it can also help treat high cholesterol and manage hypertension. That’s not all; grapefruit is ranked a top choice for individuals with diabetes as a result of its numerous health benefits.
Grapefruit
Green Tea
Caffeine
Vitamins
Green tea is well-known for a number of health benefits because it contains antioxidants. Reducing stress is not all that this tea can do! The antioxidants found in green tea can also unclog your arteries and lower your cholesterol. It is capable of reducing plaque build-up in arteries.
Green Tea
Green tea can taste quite bitter if it is made wrongly. The best way to make this type of tea is by waiting for a freshly-boiled kettle of water to cool down for a few minutes before inserting.
Kidney Beans
Vitamin C
Vitamin B6
Iron
This kidney-shaped bean is fantastic for your heart and your brain! While kidney beans are great for improving memory, including them in your diet can also drastically the risks of heart attacks by decreasing homocysteine. It is also a low-fat bean, which is great news for those who are health-conscious and actively dieting! Kidney beans are packed with vitamins and nutrients that make them a top-rated choice for a healthy balanced diet.
Kidney Beans
Just make sure to monitor your gaseousness after consuming a large amount.
Kiwi
Vitamin C
Iron
Vitamin B6
Magnesium
On the outside, a kiwi seems like no more than a green fuzzy fruit but on the inside, this super fruit contains an impressive list of vitamins and nutrients that can promote heart health. Eating just one kiwi fruit will provide vitamin B, vitamin C, vitamin E, polyphenols, magnesium, potassium, and copper. The combination of these properties all contributes to heart health by reducing blood clots and improving heart functions.
Kiwi
Kiwi is divine enough to be eaten by itself. Just make sure to peel the fruit nicely before consuming, as its skin is rather inedible.
Mackerel
Iron
Vitamin B6
Protein
Vitamin A
Mackerel is another fish that boosts heart health because it contains a significant source of omega-3 fatty acids. This fish can also reduce the risks of heart disease and cancer. It also contains selenium, which is a mineral that can boost general health.
Mackerel
Mackerel is another fantastic favorite for bodybuilders due to its abundance of vital fatty acids, which greatly speed up the repair of muscles after a heavy gym session. Mackerel is also excellent for fostering healthy skin.
Oatmeal
Magnesium
Fiber
Protein
Vitamins
The best way to enjoy oatmeal is with a fruit topping or plain. This is because adding sugar and other flavorings will diminish the health benefits. When eating plain oatmeal, it is the ideal weight loss solution and it can also help manage diabetes. But wait, there’s more! Oatmeal contains folate, omega-3 fatty acids, and potassium that will help keep your heart healthy too.
Oatmeal
You might find that oatmeal is too plain to be enjoyed by itself, which is fruit is your best choice here.
Pears
Calcium
Iron
Magnesium
Pears may always be seen as second best to apples, although, when taking into account just how nutritious pears are, it rightfully deserves to be equal! Pears contain fiber, a ton of nutrients, and beneficial antioxidants that can effectively lower blood pressure and cholesterol, while also promoting a healthy heart.
Pears
Pears are also superb for fighting inflammation and will help your gut return to its normal and comfortable state if you are suffering from an upset stomach.
Asparagus
Fiber
Protein
Vitamins
This green veggie is great for your heart and also for improving general health. It contains vitamin A, vitamin C, vitamin E, folate, and fiber. The potent properties of asparagus can even assist with healthy bowel movements and digestive functions. There’s no denying that vegetables are a great source of vitamins and nutrients, which is why they make up a balanced diet.
Asparagus
If you love to eat asparagus cooked in a tub-worth of butter, you might want to remove the cooking fat from your ingredients list and steam or bake them with olive oil, rather.
Quinoa
Protein
Fiber
Iron
This exotic grain is the ideal ingredient for the perfect chili dish or a delicious salad. However, quinoa is also ideal for your heart because it is packed with fiber and a total of nine amino acids. It also contains antioxidants and minerals! This grain is perfect for lowering cholesterol, managing diabetes, and weight and that’s what makes it the perfect superfood!
Quinoa
Quinoa is a highly favored plant food thanks to its place among the highly rare ‘complete protein’ list, meaning that it comes loaded with every vital amino acid that there is.
Spinach
Iron
Vitamin B,C
Protein
Even a small portion of spinach is enough to give you a healthy dose of vitamin K! Spinach can strengthen your bones and it will also reduce blood clots. There are a ton of different ways to enjoy spinach and it can even make a tasty salad!
Spinach
Spinach is believed to improve eye health, aid your body in protecting itself from getting cancer, and keeping your blood pressure levels in check. Spinach is delicious raw or cooked.
Sweet Potato
Vitamin C
Magnesium
Protein
Sweet potatoes may be a bit difficult to find as not all grocery stores stock them. Because sweet potatoes are packed with potassium and other great nutrients, they can help to keep your heartbeat regular and treat high blood pressure.
Sweet Potato
Sweet potatoes are brimming with a healthy kind of fiber that is gentle of the tummy, that you can get your gut health flowing smoothly again if you are having trouble. Just pop them in an oven for about an hour!
Walnuts
Vitamin C
Vitamin B
Iron
Protein
Most nuts are great for improving heart health because they contain omega-3 fatty acids. Walnuts are no exception to this fact. Snacking on walnuts is a great way to keep your cholesterol levels and your blood pressure healthy! Again, in MODERATION!
Walnuts
Walnuts are so phenomenally good for humans that a whole annual convention has been dedicated to them that takes place at the University of California. Here, health experts, doctors, and scientists convene to discuss their findings.
Watermelon
Vitamin A
Vitamin C
Magnesium
It’s called watermelon for a very good reason! This superfruit contains 90% water, which is why it is simply so refreshing. Watermelons also contain vitamin A, vitamin B6, vitamin C, magnesium, and potassium. This powerful combination of nutrients will keep you hydrated and help you manage your blood pressure and your cholesterol levels.
Watermelon
There is a great reason why watermelon is associated with summer so strongly. The large, hard fruit will keep all sunshine lovers healthily hydrated when they forget to drink water because they are having so much fun.
Bananas
Potassium
Protein
Vitamins
Bananas are known for boosting energy and this is because they contain so much protein. They also contain a rich source of potassium and fiber, which makes them great for your heart too! Keeping your heart healthy is helped a bunch if you love bananas! In general, fruits are wonderfully healthy, although, certain fruits like bananas can do incredible things for your heart.
Bananas
Bananas are an excellent addition to any smoothy, where they thicken any creation to make that essential texture that we all love.