Superfoods That Can Help Prevent Heart Attacks
If you’re searching for a nutritional way to help lower your risk of heart disease or to simply to boost your diet with some delicious superfoods, then we’ve got some healthy hacks for you. Not only are these superfoods naturally sourced, they are also rich in nutrients and antioxidants and can boost your health and immunity. Studies show that heart-related issues like high blood pressure, diabetes, clogged arteries, obesity and high cholesterol can be easily prevented by changing your diet and encouraging healthy habits. So we’ve scoured the web to find some hearty superfoods to help kick-start your new healthy regimen.
Oranges are a delicious and refreshing way start your new health-kick. The thirst-quenching fruit is bursting with vitamin C, fiber and nutrients and contains high levels of a soluble fiber called pectin, which helps absorbs cholesterol in foods. The super fruit is also packed with potassium, which can help lower blood pressure and sodium intake and neutralize proteins that lead to heart scar tissue or heart failure.
As one of the heartiest members of the cabbage family, this leafy green is also bursting with nutrients that can help maintain your cardiovascular system and even prevent heart disease. Although kale is sometimes a little harder to source, the health benefits make it well worth it. Kale is actually one of the most heart-boosting vegetables, loaded with antioxidants, fiber, and omega-3 fatty acids. We should also tell you that it’s low in fat and calories, which is why we’re already obsessed with adding it to every meal!
As the perfect way to help relax and unwind after a long day or the perfect accompaniment to your fave dish, the occasional glass of red wine could help chase the doctor away. Actually, according to some experts, drinking red wine in moderation can actually help boost your HDL levels and prevent a build up of cholesterol. Red wine also contains anti-oxidants which can prevent coronary heart disease and can help reduce blood clots by ensuring your blood vessels stay flexible. Well if the experts say so
While garlic might be known as a natural repellent for vampires, it can also double as a heart-boosting superfood. As a staple addition to most cooking recipes, garlic can help lower the plaque level in your arteries and reduce blood pressure. Garlic can also reduce the enzymes which can constrict your blood vessels. If consumed in pill-form, studies also show that garlic can reduce the plaque build-up in arteries by up to 50%.
Good news for chocoholics! The sweet treat can not only give you an instant happy fix, it can also help reduce your risk of heart disease and strokes! One study from Harvard found that people who consumed regular amounts of raw cocoa had lower blood pressure and no signs of hyper tension. Since dark chocolate is naturally rich in antioxidants known as flavnols, eating it in moderation can help boost blood vessel flexibility, lower your blood pressure, and ultimately prevent heart-related diseases.
While sardines may be an acquired taste for some, studies have shown that the cold fish is actually loaded with healthy heart-boosting nutrients. In fact, sardines are rich in omega 3 fatty acids, which can decrease the levels of harmful triglyceride, increase the levels of protective HDL or good cholesterol, decrease inflammation and eventually help prevent heart disease.
As a delicious way to spice up any salad or dish, lentils also have some added health benefits. Studies have revealed that people who consume a rich diet of legumes like lentils or beans have less risk of developing heart disease or strokes. In fact, lentils are a good source of protein, magnesium and potassium, and can help reduce blood pressure, cholesterol levels and the risk of plaque in the blood vessels.
As arguably one of the most tastiest members of the nut family, studies show that almonds are also loaded with healthy nutrients that can help boost your memory, intelligence and reduce your risk of diabetes and heart disease. So eating a handful of almonds can help lower cholesterol and due to a high level of plant sterols, prevent the absorption of harmful LDL and slash the risk of cardiovascular disease.
Pomegranates can add a refreshing twist to any smoothie, shake or salad. You may not be aware that these superfoods are also bursting with a unique blend of antioxidants that can help protect against oxidation of plaque in the artery walls and prevent heart disease. Studies also show the unique fruit can also help prevent strokes, prostate cancer, diabetes and Alzheimer’s, as well as promote healthy skin, joints, dental and liver health.
Blueberries are bursting with superfood-rich nutrients and anti-oxidants. Studies show that eating three servings of blueberries or other berries per week can also help reduce the build up of cholesterol, reduce blood pressure, protect against the build up of plaque on the arterial walls. The scrumptious super fruit can also help eliminate some of the causes of cancer, as well as reducing the risk of heart disease.
These purple superstars are packed with minerals, vitamins and antioxidants, including plant alkaloid called betaine and B-vitamin folate. While beets are a tasty, crunchy and colorful addition to any salad, they can also lower the blood levels of homocysteine, which can lower the risk of heart disease. Studies also show beets hold other secret powers, like strengthening organs and fighting off diseases like cancer.
Sometimes known as the’chicken of the sea’, salmon makes a great sushi staple, salad star or accompaniment to any creative dish. The delicious oily fish is rich in omega-3 fatty acids and nutrients, which can help lower the levels of triglycerides, prevent blood clots, widen constricted blood vessels and ultimately help prevent against heart disease.
Turmeric is known for its rich, golden flavor and provides the perfect way to spice up any curry. The spice has been used for medicinal reasons in the far east for centuries, but has become more popular in the west or its untold health benefits and nutritional value. Research shows that tumeric contains active compound known as curcumin which can help block cardiac hypertrophy or the enlargement of the heart. It can also help prevent high blood pressure, obesity, dysfunctional blood vessels and the risks of heart disease.
Chia seeds can make a great smoothie or fruit topper, and are also considered one of the healthiest superfoods on the planet. The seeds are a rich source of fiber, antioxidants, protein, nutrients and omega 3’s. Chia is also low in calories and offer a natural way to lower cholesterol, promote a healthy heart and reduce the risk of diseases.
We were happy to learn that an apple a day can in fact help keep the doctor away. As one of the most commonly found super fruits, apples are overflowing with rich nutritional benefits like antioxidants, vitamins, and minerals that can can help decrease blood pressure and prevent the risks of heart disease. There are also endless varieties with unique colors, flavors and health benefits, so you’ll be spoiled for choice each time!
As an awesome salad filler, toast topper or delicious dip, it’s fair to say that most millennials can’t live without a slice of avocado in their lives. There’s even cafes dedicated to avocados, which we could talk about for hours. As well as being a tasty superfood, avocados are also rich in potassium, antioxidants and monounsaturated fats, which can help lower cholesterol, provide heart-healthy benefits and lower the risk of heart disease.
These glossy, purple wonders are great on the grill, baked or as a base for almost any vegetable dish. They are also jam-packed with vitamins, minerals, antioxidants, nasunim and flavonoids. This means these delicious superstars can help improve circulation, reduce cholesterol, lower heart disease and prevent blood clots. They are also great brain food and can help prevent cell membranes from damage and help prevent against cancer.
Though some kids dread the moment their parents say they can’t leave the table until they finish their broccoli, we hate to admit it, but these little green cauliflower monsters are packed with heart-healthy nutrition. Now we find every excuse to fill our salads, pastas and stir fries with these hearty vegetables. In fact, broccoli can help reduce cholesterol, keep blood vessels strong and contains sulforaphane, an anti-inflammatory which can prevent chronic blood sugar problems.
Carrots are a delicious, crunchy snack by day, but they can also double as a heart-healthy food and help you see better at night. What’s more, these little orange superheroes are rich in carotenoids, a strong antioxidant that can help the risk of heart disease by fight against free radicals. Carrots are also bursting with nutrients and vitamins A, K and C which can help build healthy bones, help the nervous system, fight against cancer and lower an amino acid linked to heart disease.
Baked, grilled or stir-fried, chicken can be the perfect companion for almost every dish on the planet….except maybe cereal…or chocolate cake…we wouldn’t recommend that. But, chicken is lean, mean, has less saturated fat and cholesterol than red meat, so is more heart-healthy and one of the most popular protein choices for health fanatics.
Although these little peas are usually mashed, blended, seasoned and disguised in a mean humous dip, there’s more to these fiesty legumes than meets the eye. Chickpeas are packed with heart-healthy nutrition and rich in fiber, potassium, vitamin C, and vitamin B-6. This can help lower cholesterol in the blood and help decrease the risk of heart disease.
Good news for coffeeholics! A new study has found that you can get your coffee fix while helping your heart! In fact, research reveals that drinking coffee in moderation can actually help reduce your risk of heart failure, stroke and coronary heart disease! Okay where is the nearest Starbucks…
These refreshing fruit snacks are delicious as a juice mixer and are also bursting with nutrition and antidoxidants. This means you’ve guessed it…cranberries can help lower the risk of heart disease. The super fruit can also help prevent urinary tract infections and reduce the risk of factors like gum disease, stomach ulcers and cancer.
As one of the most underrated fruit snacks, after dates or raisins, figs are actually one of the richest sources of heart-healthy nutrition. Whether raw, dried or packed into jam, these sweet fruits are loaded with calcium and fiber, which can help build a healthy heart and even help reverse the effects of heart disease.
Flax seeds are rich in Omega-3 essential fatty acids, which are the good kind of fats. Flaxseeds are a popular supplement for those that don’t eat fish or nuts, and often sprinkled on salads or added to fruit or smoothies. Each tablespoon is packed with nutrition, and rich in estrogen and antioxidants, which have heart-healthy benefits.
Red Hot Chilli Peppers
Though we will always love Californication, we’re not quite sure if the spicy rock band are so good for your heart. However, the real red hot chilli peppers, the feisty vegetable kind, contain capsaicin which can help lower blood pressure and cholesterol levels. This is good news for your heart health, but we wouldn’t recommend eating a raw, spicy pepper whole, like this guy! He may need some water…
Awesome news for ginger fans… studies show that the fragrant cooking spice is also linked to a healthier heart. In fact, if you consume ginger daily, it can help reduce the risk of many conditions, like high blood pressure and coronary heart disease. It is also a great sushi companion, which is great news for sushi lovers!
Grapefruits not only look, smell and taste refreshing and exquisite, they are also bursting with nutrition. The superstar fruit is rich in fiber and potassium, lycopene, vitamin C, and choline, which means it is a great way to help maintain a heart. The fruit is that good that it’s even recommended on the DASH diet, which is designed to reduce blood pressure.
Green tea can be a calming and refreshing way to quench your thirst any time of the day. The herbal super drink is also packed with powerful antioxidants, which can help prevent the buildup of plaque in the arteries. What’s more, Green tea can help lower LDL cholesterol and triglycerides, which is even more good news for your heart.
Kidney beans are delicious in soups and stews, and they’re also great for your memory and heart health. The super bean is high in fiber, low in fat and a rich source of vitamins and minerals like magnesium, folate and protein. This means kidney beans are great for lowering homocysteine, which can help reduce the risk of heart attacks, peripheral vascular diseases strokes, cancer and diabetes.
Though some may be intimidated by their furry shell, if you can get past this layer then you’ll be greeted by an exotic green superfruit snack. Studies have also shown that kiwis are loaded with vitamins including C and E, as well as polyphenols and magnesium, potassium, B vitamins and copper. This means the superfruit can help protect the cardiovascular system, reduce blood clots and is great for promoting heart health.
These super legumes are packed with vitamins and minerals like magnesium, fiber, folic acid, and more potassium than a banana. While being a great source of protein and energy, lentils can also a tasty companion for any soup or dish. The tasty pulse has also been added to the recommended DASH diet to reduce blood pressure and is a great way to help maintain a healthy heart.
If you need to take a break from salmon and tuna, Mackerel is a great way to spice up your salads or cooked dish. This oily fish is a rich source of Omega-3, and loaded with antioxidants like mineral selenium. This means Mackerel is ideal for helping protect against heart disease, as well as cancer.
Its ok to go nuts now! Whether you prefer almonds, walnuts or cashews, these nutty little gems are packed with wholesome nutrients and unsaturated fatty acids. So, eating a handful of nuts in moderation can actually help lower your cholesterol and be good for your heart health.
As a delicious way to start your day, oatmeal is filled with wholesome nutrients and minerals like folate, and potassium and omega-3 fatty acids. This breakfast superfood can work with any fruit topping, and is also rich in fiber and has a low GI, so is recommended for weight-loss and diabetes. Oatmeal can help lower cholesterol levels and help keep arteries clear to help promote a healthy heart.
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