Top 15 Heart Healthy Foods

Heart Healthy Foods

A healthy heart is the key to healthy and long life. To keep your heart healthy, you need to incorporate healthy food in your diet. Healthy diet is a perfect combination of fruits and vegetables, fiber, fish (protein and minerals) and limiting unhealthy fats like trans fat and saturated fats. No single food can make your heart healthy, it’s a combination of many fruits, vegetables, nuts, oil, dairy products and beverages.

Here Is A List Of Essential 15 Foods To Keep Your Heart Healthy:

1.    Yogurt Or Low Fat Or Fat Free Milk

Dairy products are high in potassium and thus lower the blood pressure of the body. Low fat or fat free dairy contains no saturated fat (saturated fat raises your cholesterol). Most vegetables and fruits (especially banana, oranges and potatoes) contain some amount of potassium.

Yogurt Or Low Fat Or Fat Free Milk

2.    Berries

Berries are a rich source of polyphenols (antioxidants to reduce the risk of heart disease and cancer) so they are good for your vascular health. You can opt for blueberries, strawberries, raspberries, whichever you like the most. But blackberries and blueberries work the best. Berries also provide fiber and vitamin C which reduces the risk of stroke.


3.    Fish

Fish is a rich source of omega – 3 fatty acids. Omega – 3 has an anti-clotting effect, which keeps blood floating. Oily Fish such as Salmon, Tuna, Herring, Mackerel, Sardines and Trout gives your heart a healthy boost. You should take two servings of fish per week to reduce your chances of heart attack by up to one – third. Be sure to choose wild fish over farm raised fish as it can be packed with insecticides, pesticides and metals.


4.    Oatmeal or oats

Oatmeal is a great source of fiber (beta-glucan) which helps lower cholesterol. One and a half cup of cooked oatmeal gives the required quantity of beta-glucan  to reduce cholesterol. A little over a cup of cooked barley works the same for your heart. Shiitake mushrooms and seaweed are also rich in beta-glucan.

Oatmeal or oats

5.    Whole Grains

Whole grains make you leaner and lowers the risk of heart disease. Whole grains contain antioxidants, phytoestrogens and phytosterols which protects against coronary diseases. Whole grains also contain fiber.

Whole Grains

6.    Beans and Lentils

Dark beans such as kidney beans or black beans are rich source of minerals, fiber and vitamins (B group). They are good to keep heart healthy. Chickpeas and other lentils are a good source of soluble fiber.

Beans and lentils

7.   Dark Chocolate or Cocoa

Cocoa helps lower the blood pressure and prevents blood clots. It works as an antioxidant. When choosing chocolate, just make sure that it contains at least 70% cocoa and less sugar (as sugar increases your risk of heart disease).

Dark Chocolate or Cocoa

8.    Fruits

Fruits like pomegranates and apple are especially good for heart. Pomegranates are a rich source of numerous antioxidants (like polyphenols and anthocyanins). Oranges, Cantaloupes and papaya are rich in beta-carotene, magnesium, potassium and fiber.


9.    Tomato

Tomatoes are an excellent source of vitamin C, vitamin A, fiber and potassium. They are high in lycopene which works in coordination with vitamins and minerals to aid in preventing heart disease.


10.    Nuts

Nuts are full of omega – 3 fatty acids. You can opt for walnuts, peanuts, cashews, almonds, flaxseeds, chia seeds and pistachios. These nuts are loaded with mono- and polyunsaturated fat and other healthy fats. Nuts are also a good source of fiber.


11.    Extra Virgin Olive Oil

Olive oil limits your saturated fat intake. Transfats and fats gained from animal products increases your cholesterol and thus risk your heart health. Extra virgin olive oil helps to boost your heart health.

Extra Virgin Olive Oil

12.    Spinach

Spinach and other green vegetables are specially good for heart as they give extra boost to heart function. They are high in catorenoids (antioxidants). They are a rich source of fiber, vitamins and minerals.

Spinach (2)

13.    Wine and Coffee

Wine (Red wine) or a small amount (up to one or two drink a day) of any alcohol reduces the risk of heart disease; though a higher amount increases the risk. Coffee is also good for heart health to certain extent. It reduces the risk of cardiovascular disease and stroke.

Wine and coffee

14.    Avocado

Avocado contains good (monounsaturated) fat which lowers cholesterol. It is high in antioxidant and potassium. They also have anti-inflammatory effect and high in calories.

Avocados (2)

15.    Soy

Soy is a rich source of lean protein. It is low in saturated fat and reduces cholesterol. Natural source of say are edamame, tempeh and organic silken tofu. You can also opt for soy milk. But keep a check on the amount of salt in your diet as it contains sodium which boosts blood pressure.


Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.