A list of 18 foods for a healthy heart The heart is one of the main organs in the human body, which pumps blood throughout the body carrying oxygen and nutrients. Unfortunately, heart disease is the number one cause of death in the world, with at least 18 million deaths per year, including heart attacks and strokes.
In this article, we will share with you a list of 16 foods that increase heart health and lower the risk of cardiovascular disease with age.
1. Swiss Chard: Swiss chard is one of the healthiest leafy greens for supporting a healthy heart. This is loaded with potassium, the most important mineral for lowering blood pressure. Potassium balances out the negative effects of salt in the body and protect the health of billions of cells.
2. Salmon: Wild-caught salmon is an amazing source of omega 3 fatty acids which reduce inflammation in the arteries and blood vessels. This helps the heart to pump blood freely around the body and reduces the risk of clogged arteries and arterial plaque.
3. Blackberries: We recommend eating a small handful of berries each day to boost antioxidants in the body. Blackberries, strawberries and raspberries are the best as they are very low in natural sugars. Antioxidants from berries help to strengthen the heart muscle, reduce the risk of heart disease and promote better blood flow around the body.
4. Sauerkraut is in the list of Best foods for a healthy heart: Naturally fermented sauerkraut is one of the best foods for protecting the health of the entire body. This is one of the best sources of Vitamin C in the world for reducing inflammation in the body and allowing the blood to flow freely. It is also rich in probiotics for a healthy digestive system.
5. Sunflower Seeds: Refined grains, flours and sugars cause a deficiency in Vitamin E which could lead to angina and cramping of the heart muscle. Cut these out and eat a handful of healthy sunflower seeds each day, to raise your Vitamin E levels.
6. Almonds: These are another excellent source of Vitamin E which increases oxygen levels in the heart. Vitamin E is also an antioxidant which protects the lining the arteries from inflammation, making you less likely to suffer from coronary heart disease or clogged arteries.
List of Heart-Healthy Foods
7. Nutritional Yeast: Nutritional yeast is one of the best natural sources of the Vitamin B complex. These work together to protect the cardiovascular system, the brain and nervous system. You can take this in capsules or sprinkle over delicious meals. Its B Vitamins help to prevent angina and heart attacks.
8. Garlic: Garlic is loaded with sulphur based compounds such as ajoene and allicin which helps to thin the blood and prevent blood clotting. Garlic has been used for thousands of years medicinally to protect the heart and strengthen the immune system. Taking garlic daily has been shown to reduce high blood pressure.
9. Avocado Some of the healthiest superfoods on the planet, avocados are loaded with magnesium and potassium. These electrolytes are needed to keep the heartbeat in a regular rhythm as they support healthy muscles. Eating these on a daily basis may help to reduce the risk of heart arrhythmias. Avocados are also high in Vitamin E for keeping the arteries healthy.
10. Olive Oil is one of the Best Foods for a healthy heart: Cut out refined vegetable oils from the diet and start using extra virgin olive oil. This is rich in monounsaturated fatty acids which help to reduce the risk of heart disease. It contains phenols which have an anti-ageing effect on the body and is very anti-inflammatory.
11. Natto: This is a traditional Japanese food made from fermented soybeans and is one of the richest sources of Vitamin K2 in the world. Vitamin K2 helps to remove calcium build-ups in the arteries to allow for better blood circulation, to and from the heart. It also contains an enzyme which helps to prevent blood clots.
12. Goose Liver: Another great source of Vitamin K2 is goose liver, also known as foie gras in Europe. This also helps to reduce stiffness in the arteries by removing calcium from the tissues. You can consume this in a pate on a regular basis.
13. Asparagus: Asparagus is another of nature’s superfoods which helps to remove excess fluid and swelling from the body. This is loaded with minerals, Vitamin C, E and anthocyanins which all work together in protecting the heart.
14. Ginger: Fresh ginger root has been used since ancient times as digestive aid but also has some excellent benefits for the heart. This contains healing compounds which reduce inflammation, help to thin the blood and balance blood pressure. Some studies show that it can reduce the risk of blood clots.
15. Beet Tops: As mentioned earlier, potassium and magnesium are key nutrients when it comes to keeping the heart in its regular rhythm. Beet tops are one of the best sources of these minerals found in nature and work well in salads or blended green smoothies. Beet tops are also a superb source of Vitamin K which the body can convert to K2 for artery health.
16. Walnuts: We recommend eating a small handful of healthy nuts each day for some great plant-based nutrients. Walnuts help to reduce high blood pressure by lowering inflammation in the body. They are a great source of ALA, an omega 3 fatty acid which has been shown to help protect the heart muscle.
17. Water: We recommend drinking at least 2 glasses of water per day from a high-quality source. Volcanic sources of water are the healthiest as they contain more trace minerals which support healthy cells in the body. Cut out diet sodas and fruit juices which cause insulin resistance and raise the risk of heart disease.
18. Oregano: Oregano is one of the healthiest herbs that you can consume for fighting diseases and infections and is also excellent for heart health. Sprinkle fresh oregano over delicious meals and healthy stir-fries to support your immune system and heart function. It is loaded with antioxidants that protect the cells through the entire body and cardiovascular system.
As you can see there are many foods that you can consume to boost the health of the heart and lower the risk of cardiovascular disease. It is very important to cut out unhealthy oils from the diet such as hydrogenated vegetable oils, corn oil, canola oil or cottonseed oils. These cause inflammation in the arteries and blood vessels which can lead to heart disease or stroke. To reverse damage from these consume healthy omega 3 fats from wild-caught fish, like mackerel, salmon, sardines, anchovies and tuna. We also recommend avoiding all forms of soda drinks as these contain high amounts of sugar, phosphoric acid and caffeine which can cause damage to the heart over time. Even diet sodas contain artificial sweeteners like aspartame which causes insulin resistance in the body and can damage the internal organs. Try to eat lots of the food’s mentioned in today’s video, and consume leafy green cruciferous vegetables in raw salads daily for some big health improvements. Many people also take a 1000mg Turmeric Supplement on a daily basis for improving heart health.