Want to Eat Healthy?

We know fruits and vegetables, whole grains, nuts and seeds and certain meats and fish are good for us but what exactly are they doing for us and our body? Read about all the benefits below and prioritize these heart-healthy foods for better health.

Seeds and Nuts:

Chia Seeds—high in fiber and unsaturated fatty acids which can help prevent cardiovascular disease. More calcium and magnesium than milk, which lowers blood sugar and blood pressure. Rich in alpha-linolenic acid (ALA) which blocks sodium and calcium dysfunction which can cause hypertension; regulates heart rate pressure.

Almonds—all nuts promote heart health but almonds are particularly beneficial, erasing much of our LDL cholesterol, increasing HDL (good) cholesterol.

Walnuts—are great for your heart. Just a handful a day can help protect the arteries of your heart from inflammation and can lower cholesterol. Walnuts also contain omega-3, monounsaturated (good) fats, plant sterols, and fiber.

Pistachios—Good source of protein, fiber, and antioxidants. Help to lower blood pressure, bring down bad cholesterol, lowering cardiovascular risk.

Grains/Legumes:

Barley—a whole grain, can substitute for rice. Loaded with fiber which can lower cholesterol and blood sugar. Hulled/whole grain barley better than pearl barley which has had most of its heart-healthy fiber removed.

Oatmeal—helps maintain blood sugar levels, beneficial for your heart by lowering bad cholesterol levels. Steel cut or slow cooked best.

Flaxseeds—one of the most powerful plant foods on planet, reduces risk of heart disease, cancer, stroke, even diabetes. Full of omega-3s, fiber, and lignans. Contains antioxidants.

Lentils—have the highest level of polyphenols that guard against harmful bacteria, fungi, inflammation, and viruses. They are also high in fiber, protein, and flavonoids. Polyphenols stabilize blood pressure.

Edamame—soybeans, have ability to lower cholesterol and loaded with fiber.

Tofu—also soy protein, full of healthy minerals, fibers, and polyunsaturated fats.

Peanut butter—high in protein, omega-3 fats, fiber, antioxidants, vitamins, and minerals.

Black Beans—great for controlling blood pressure and are packed with beneficial nutrients, such as folate, antioxidants, and magnesium which help to lower blood pressure. Their fiber helps to keep cholesterol and blood sugar levels regulated.

Drinks:

Coffee—newer studies show that moderate (3 cups) of coffee a day result in decreased cardiovascular risk. Coffee shrinks inflammation and stabilizes insulin production, which can decrease diabetes risk and even extend life.

Red Wine—wine drinkers have higher lipoprotein (HDL) levels, which protect the heart and arteries. Red wine also increases Nitric Oxide production, important to keep our blood pressure balanced; the polyphenols in wine tell our body to produce even more NO which increases oxygen production and metabolism.

Green Tea—helps reduce cholesterol (high cholesterol associated with heart disease and stroke). Also helps alleviate high blood pressure.

Sweets:

Chocolate—dark chocolate and raw cocoa powder bring a reduced risk of stroke and diabetes. Buy over 70% cocoa or purchase raw powder to add to smoothies and desserts.

Dates—Dates improve digestion and protect the heart. Easting dates removes fat without influencing blood glucose levels, so that you don’t get blood sugar spikes. Dates have special antioxidants which improve heart health, reduce cholesterol and lower oxidative stress.

Snacks:

Chickpeas/Hummus—both hummus and chickpeas are rich in nutrients. Hummus slows down carbohydrate absorption which helps to regulate blood sugar. Eating chickpeas diminishes LDL cholesterol and total cholesterol, equalizing blood pressure and reducing the rate of cardiovascular diseases.

Guacamole/Avocado—nutrients in avocados aid the heart. People who eat avocados have higher HDL cholesterol which hinders cardiovascular disease. While avocados don’t directly affect LDL, they supply helpful antioxidants, anti-inflammatories, and monounsaturated (healthy) fats.

Fruits:

Apples—Healthy polyphenols in apples enter the large intestine intact and get broken down into microbes that benefit the heart. Fiber from apples cleans the gut from harmful bacteria. Eating apples also helps to clear LDL cholesterol.

Blueberries—don’t impact insulin or blood pressure but provide the good HDL cholesterol. Diets higher in blueberries relax muscles cells and improve blood flow. Just one cup a day can lower the risk of heart disease by 13%. Three cups a week can improve blood health, arterial stiffness, and lower risk of type 2 diabetes.

Cranberries—Drinking cranberry juice relieves arterial stiffness, particularly around the aorta. It enhances blood lipids, curtails LDL cholesterol, and increases HDL cholesterol. Shrinks blood pressure relieving hypertension, calms inflammation and oxidative stress.

Oranges—citrus fruits like oranges lower the risk of ischemic stroke by 19%. Oranges also provide lots of potassium and over a day’s worth of vitamin C; both of these nutrients lower blood pressure and combat skin damage such as wrinkles.

Pomegranates—seeds contain many antioxidants which reduce oxidative stress and break down harmful cholesterol. Also can alleviate arterial stiffness and decrease pressure in the arteries, even after a high-fat meal.

Bananas—loaded with potassium (10% of your daily needs), as well as vitamin C and B6. Potassium important for heart health because it helps regulate blood pressure and fluid balance, reducing chance of cardiac arrest.

Cherries—all kinds are good for your health, full of antioxidants which helps protect blood vessels.

Raspberries—full of polyphenols and antioxidants that help fix damage from free radicals. Contain fiber and vitamin C, associated with lower risk of stroke.

Red Grapes—contains resveratrol like red wine, which helps platelets in blood from sticking together. None of the down sides of red wine.

Blackberries—highest level of antioxidants and fiber of all the berries. Also contain vitamin C, iron, calcium and vitamin A. Lowers oxidative stress, blood pressure, and cholesterol.

Papaya—full of antioxidants, high in lycopene and vitamin C, both of which help prevent heart disease. Increase HDL cholesterol. Fermented papaya can help reduce oxidative stress in older adults and those with prediabetes, mild hypothyroidism and liver disease.

Vegetables:

Garlic—eating garlic consistently lowers blood glucose which helps keep the heart healthy. Garlic also fights off bacteria and viruses, helps to clean out the liver and enhances antioxidant production.

Bell Peppers—good for your heart, loaded with antioxidants that help prevent cancer, diabetes, and Alzheimer’s and can slow cardiovascular disease. Also contain potassium, which is important for heart health. Full of lycopene which reduces free radical damage, lowers bad cholesterol, and increases good HDL cholesterol.

Tomatoes—can reduce risk of heart disease and stroke, full of lycopene with antioxidant properties, prevent heart disease by preventing oxidative damage and inflammation.

Eggplants—good for heart health and lessens the chance of heart failure.

Swiss Chard—rich in potassium and magnesium, dark green leaves and colorful stalk. Minerals help to control blood pressure, loaded with heart-healthy fiber, vitamin A, and antioxidants.

Asparagus—packed full of folate which prevents the build-up of the amino acid homocysteine in the body. High homocysteine has been linked to coronary heart disease and stroke.

Kale—Consuming 5-6 servings of dark leafy greens such as kale reduces the risk of cardiovascular disease, prevents cognitive decline, even with only 1 serving (1 cup) daily.

Carrots—orange foods, like carrots, sweet potatoes and pumpkins, protect the cardiovascular system and provide lots of antioxidants.

Spinach—one of the best dietary sources of magnesium which is very important for your heart rhythm.

Beets—beets are rich in nitrates and help improve blood flow.

Broccoli—has tons of B vitamins, folic acids. B vitamins known to relieve anxiety, depression, and stress. Reducing stress lowers blood pressure. Lowers cholesterol levels.

Fish/Meat:

Sardines—have one of the highest omega-3 of any fish; omega-3 lowers inflammation and harmful triglycerides, potentially halting the risk of heart failure.

Salmon—super food that contains high levels of omega-3 fat, which aid in lowering blood pressure, triglycerides and decrease inflammation. Two servings a week.

Tuna—has lots of omega-3s, especially albacore or white tuna. Canned tuna in water better than oil.

Liver—most nutrient dense of all the organ meats. Lots of folic acid, copper, zinc, iron, chromium, all of which increase blood’s hemoglobin levels and promote a healthy heart.

Herring—has more omega-3 than tuna or salmon. Can hep lower risk of heart disease, by lowering blood pressure and reducing blood clotting, decreasing risk of strokes and heart failure.

Eggs—can provide benefits in moderation. One egg per ay lower risk of heart disease and stroke.

Lean Beef—lean red meat trimmed of fat does not increase cardiovascular risk factors. Good source of protein, zinc, iron, and B vitamins (which can lower stress).

Condiments/Spices:

Turmeric—bright yellow spice is rich in the polyphenol curcumin which inhibits heart disease. It also is an antioxidant and protects heart from LDL cholesterol.

Cayenne pepper—improves poor blood circulation, reverses excessive clotting, lowers high cholesterol and prevent heart disease. Capsaicin is active ingredient, pain relieving properties as well.

Olive oil—healthy fat loaded with antioxidants, helps protect blood vessel linings.

**Content provided for educational and informational purposes only. It is derived from healthygem.com material. It is not medical advice.**