These 10 Super Foods help keep your Heart healthy and Strong

You’ve probably heard that certain foods can help with the symptoms of cardiovascular disease and lower your risk of heart attacks and strokes, but do you know which foods provide the most benefit? If you want to protect your heart health, try incorporating these 10 super foods into your daily diet and lifestyle. Doing so will help keep you out of the hospital and living an active, long life.

1) Leafy greens

Leafy greens like kale, spinach and Swiss chard are an excellent source of vitamin K, a fat-soluble vitamin that plays a vital role in blood clotting and helps keep arteries clear. Kale contains more than twice as much calcium per calorie as milk—an essential nutrient for healthy bones. It also contains lutein and zeaxanthin, carotenoids that help guard against eye damage caused by light exposure. If you can’t stand leafy greens on their own, try tossing them in a green smoothie with berries or other fruits! Or stir them into soup when you want something comforting. ?

2) Berries

berries are high in antioxidants, fiber and phytochemicals that help reduce inflammation. You’ll want to make sure you’re eating a variety of berries because research shows they each have different effects on your health. Blueberries, blackberries and strawberries appear to provide similar benefits for lowering blood pressure, but cranberries and raspberries work best against dangerous LDL cholesterol (the kind that builds up in arteries). Berries are also powerful when it comes to their ability prevent blood clots from forming. On top of that, since berries are low on glycemic index, meaning they don’t raise insulin levels quickly—you can snack on them without gaining weight or causing spikes in blood sugar levels.

3) Fish

There are so many reasons why fish is one of a best foods for your heart. Not only is it full of healthy omega-3 fats, but it’s also a great source of protein and contains very little fat. Two servings of fish each week will help reduce your risk for cardiovascular disease and lower blood pressure. For maximum benefits, choose lean varieties such as cod, haddock, flounder or sole. Fish not only tastes great, but most varieties are inexpensive and easy to prepare. Grill whole salmon fillets or look for them in frozen packages—and leave breading on fried varieties because that’s where most of its calories come from.

4) Dark chocolate

Dark chocolate has lots of flavonoids, which are healthy chemicals that help prevent blood clots and lower bad cholesterol. It also contains a fair amount of magnesium and calcium, both important for bone health. Snack on small pieces; don’t go overboard (like eating an entire bar). And stay away from all those treats labeled dark chocolate that have added sweeteners—they won’t be doing you any favors in terms of health. If you are diabetic, consult with your doctor before eating dark chocolate; it can raise blood sugar levels quickly. Dark chocolate also contains caffeine, so it might keep you up at night if eaten too close to bedtime.

5) Avocado

Avocados are rich in monounsaturated fatty acids and oleic acid, both of which have been shown to decrease blood cholesterol levels. This fruit also contains potassium, which works with sodium to regulate blood pressure. In one study, people who ate a diet high in monounsaturated fats (like avocado) for one month had lower blood pressure and improved cholesterol levels when compared with those who consumed a higher-carbohydrate diet. Heart disease is still a major cause of death among men, so adding more avocados—and other healthy fats—to your diet could help keep you safe from cardiovascular issues later on.

6) Nuts

Nuts are a great super food for your heart. They lower cholesterol, reduce inflammation and help prevent cardiovascular disease. The bonus is that they’re delicious. A handful of walnuts at breakfast or almonds during mid-afternoon slump are two quick and easy ways to improve your health by eating nuts as part of a healthy diet.

7) Beans and lentils

Beans and lentils are two of the top super foods for your heart. They’re packed with fiber, which helps lower cholesterol and triglycerides by speeding up digestion. Beans and lentils also contain folate, which is essential for producing new cells. And both these foods help prevent blood clots from forming, reducing plaque buildup in our arteries. These are easy additions to add to a healthy diet; simply substitute beans or lentils for meats in some recipes (for example, tacos instead of ground beef). Lentils are also an amazing source of iron; women should aim for 18 milligrams per day (men should have about 8), but many struggle to get enough—lentils provide almost half that amount per serving!

8) Tea

Tea isn’t just for drinking—you can also use it to clean wounds and sores. A powerful antioxidant found in tea called epigallocatechin gallate (EGCG) has been shown to prevent blood clots, increase antioxidants and lower cholesterol. Of course, results will vary depending on what you choose as a source of EGCG. For example, researchers at St. Luke’s Medical Center in Tokyo found that black tea was significantly more effective than green tea at killing harmful bacteria that causes skin infections. However, according to research conducted by Iowa State University, green tea appears able to boost your metabolism and may even help keep weight off over time due to its effect on fat burning hormones called adiponectin and leptin.

9) Quinoa

Quinoa is a complete protein with all of the essential amino acids, making it a superfood. It is also high in fiber and considered one of best foods for your heart. Quinoa is gluten-free, making it an ideal substitute for people with Celiac disease or those who follow a gluten-free diet. This grain does not have any saturated fat and instead has many different types of healthy fats such as monounsaturated fat, which can help lower LDL or bad cholesterol levels when substituted for saturated fat from meats. Adding quinoa to your diet can be beneficial as it can lower blood pressure and blood sugar levels while helping maintain cardiovascular health.

10) Olive oil

By now, we know that olive oil is a healthy fat, but did you know it can actually reduce your risk of cardiovascular disease? Research has found that people who consume more monounsaturated fats like those found in olive oil had lower rates of cardiovascular disease. In addition, for each 5% increase in calories from monounsaturated fats (like olive oil), there was a 2% reduction in cardiovascular events. So if you’re looking for something to add to your Mediterranean diet, go ahead and drizzle some more olive oil on your veggies or dip bread into it. Just make sure it’s extra virgin and cold-pressed—the heat used during processing damages its good fats and antioxidant properties.

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