Healthy Food List #20: Best Nutrition For A Healthy Heart
Food list
Oils
1. Avocado oil: Helps decrease hardening of the arteries, which is a big cause of heart disease.
2. Extra virgin olive oil: Rich in “good fat” and antioxidants, which help unclog our arteries.
Fruits
3. Apples: Rich in antioxidants called polyphenols, which protect cholesterol from free-radical attacks. Also contain pectin (blocks absorption of cholesterol), and fiber (pushes out cholesterol.)
4. Oranges: Contains pectin which protect cholesterol from free-radical attacks, a flavaonoid that lowers blood pressure and reduces artery inflammation, hesperidin which improves blood flow to the heart, and Vitamin C, which protects against stroke.
5. Grapefruit: Rich with many heart-friendly nutrients like oranges.
6. Avocado: Although high on calories, they are rich in monounsaturated fats (“good fats”), which help reduce blood cholesterol and blood clots.
7. Blueberries: Contain powerful antioxidants such as resveratrol and flavonoids, which helps prevent heart disease.
8. Raisins: Rich in potassium, which helps lower blood pressuren and increases immunity-promoting antioxidants.
Vegetables
9. Broccoli: Rich in fiber and many antioxidants, while low in carbohydrates.
10. Brussels sprouts: Rich in vitamins, and help reduce inflammation in the cardiovascular system and improves blood vessel health.
11. Cauliflower: Rich in antioxidants, fiber, and has allicin, which (like garlic) helps lower the risk of heart attacks and reduce cholesterol.
12. Yams: Rich in Vitamin C, calcium, and iron, which help reduce high blood pressure. The skin is rich in heart-friendly nutrients.
Fish and Meat
13. Wild Salmon (not farmed): Rich in omega-3 fatty acids helpful in improving metabolism related to the heart. Also rich in selenium, an antioxidant that is heart-friendly.
14. Sardines: Also rich in omega-3 fatty acids (fish oil) .
15. Liver: Rich in heart-friendly fats
Nuts and Seeds
16. Walnuts: Rich in omega-3 fatty acids, fiber, Vitamin E, and folate, all heart-friendly stuff.
17. Almonds: Just like walnuts, for people who are not liking the bitter walnuts.
18. Chia seeds: Rich in calories, omega-3 fatty acids and all the amino acids.
Grains and Cereals
19. Whole grains (gluten free variety - oat bran, rice etc): They help regulate cholesterol. But avoid gluten-rich processed, refined grains, which may clog the arteries.
20. Oatmeal (plain, non-processed variety): Helps reduce cholesterol.
Drinks and Sweets
21. Coffee: Rich in antioxidants helpful in reducing risk of type 2 diabetes.
22. Red wine: Red wine from dark-skinned berries and grapes contains resveratrol, an antioxidant helpful in preventing cancer. Red Wines such as Madirans and Cabernets are rich in procyanidins, antioxidants helpful in reducing cholestrol and increasing arterial health.
23. Green Tea: Contains catechin and flavonids, antioxidants with multiple heart-friendly benefits. Also helps keep blood pressure down.
24. Soy milk: Contains isoflavones, which helps reduce cholesterol. Has no cholesterol and is naturally low in fat.
25. Dark Chocolate (unprocessed): May help reduce blood pressure, as it contains flavonols, which relax arteries, and increase blood flow.