12 (Actually Tasty!) Heart-Healthy Foods

Fill your plate with these heart-healthy foods for a nutritional boost! Cardio disease like heart attacks and strokes are some of the leading causes of death. Load up on foods that can actually help your heart!

1Salmon

Eating fatty fish like salmon twice a week provides your body with omega-3 fats, which can lower “bad” cholesterol and blood pressure, and reduce plaque build-up and arrhythmias.

 

2Berries

Not only do berries have high polyphenol content, which can lower blood pressure and increase your “good” HDL cholesterol, they also contain anthocyanins that can protect against high blood pressure.

 

3Olive Oil

Olive oil is full of monounsaturated fatty acids (“the good fat”), which have been known to lower the risk of heart disease. They have also been shown to benefit insulin levels and blood sugar control. Replacing butter with olive oil and using it in moderation can deliver many benefits.

 

4Coffee

Antioxidants and caffeine are prevalent in this morning drink, which can help fight heart disease and Alzheimer’s. It also improves circulation by helping blood vessels work more efficiently.

 

5Garlic

Besides being a delicious addition to recipes, garlic is full of nutritional benefits! It can help prevent high blood pressure, lower cholesterol and improve blood flow. Most of the good properties of garlic come from its sulfur compound, allicin.

 

6Avocado

Avocado contains beneficial monounsaturated fatty acids. This fat can help lower cholesterol levels and may help prevent blood clotting. Avocados also contain potassium (more than twice the amount in a banana), which can help with blood pressure.

 

7Oranges

Oranges are full of vitamin C and packed with other healthful nutrients. They contain potassium, an electrolyte that supports normal heart function and blood pressure; and pectin, a fiber that helps block cholesterol absorption.

 

8Nuts

Nuts are a lean source of protein, and the unsaturated fat can help reduce cholesterol. They also contain an amino acid that helps ease blood flow; and vitamin E, which may help stop the development of plaque in the arteries.

 

9Dark Chocolate

The flavonoids in dark chocolate can help reduce blood pressure, prevent blood clots and lower “bad” LDL cholesterol. Chocolate with a cacao content above 70% is best to get these benefits.

 

10Asparagus

Full of vitamin K and potassium, asparagus is a great food to help with blood clotting and regulating blood pressure. As an added bonus, fiber and saponins support digestive tract health.

 

11 Alcohol

Moderate alcohol drinkers are less likely to have heart disease. Alcohol has been shown to increase “good” cholesterol, and red wine specifically helps protect blood vessels in the heart.

 

12Tomatoes

Vibrant and flavorful, tomatoes have been shown to lower “bad” cholesterol and prevent the clotting and clumping of platelet cells. There have also been links between lycopene and a lower risk of heart attacks.

Here are a few others to add to your meal plan: kale, lentils, sweet potato, oatmeal, popcorn, seaweed, potatoes, soybeans and whole grains

 

 

Sources

• http://greatist.com/
• http://www.skinnymom.com/
• http://www.mayoclinic.org/
• http://www.heart.org/