Johann Hunt
When it comes to heart health, we often focus on what we shouldn’t be eating—cutting out the greasy, sugary, and deep-fried treats we secretly love. But what if we shifted the conversation and discussed what we should be eating to keep our arteries clear and our hearts healthy? If you’re ready to start improving your heart health through diet, here are 15 foods for you!
Berries
Blueberries, strawberries, raspberries—take your pick! These pulpy and fleshy fruits are packed with antioxidants, which reduce inflammation and protect your arteries from damage. A handful of berries in your morning yogurt or a smoothie can act as your heart’s best friend.
Oatmeal
You might’ve heard oatmeal is good for your heart, and it’s true! But it also has soluble fiber that makes you full. It works like a sponge, soaking up excess fat before it can clog your arteries. Your heart will surely thank you for swapping out sugary cereal for a hearty bowl of oats!
Tomatoes
Tomatoes aren’t just for making spaghetti sauce pop. They contain lycopene, a powerful antioxidant that lowers bad cholesterol and relaxes blood vessels. Fresh, cooked, or in a sauce, tomatoes make an easy addition to your meals.
Nuts
A handful of almonds or walnuts each day can lessen cholesterol. Nuts, especially almonds and walnuts, are like little nuggets of healthy fats. Containing omega-3s, fiber, and vitamin E, these crunchy snacks efficiently work together to unclog your blood vessels.
Oily Fish
Apart from being tasty, salmon, mackerel, and sardines are full of omega-3 fatty acids that minimize inflammation, lower triglycerides, and prevent artery-clogging plaque. If fish isn’t your thing, you can always try omega-3 supplements, but getting it straight from the source is always a win.
Leafy Greens
These leafy greens aren’t just for the salad crowd. Kale, spinach, and arugula contain vitamins and minerals like potassium, which aid in regulating blood pressure. The nitrate content supports the flexibility of blood vessels, allowing smooth flow of bodily fluids and proper spacing of arteries.
Citrus Fruits
Oranges, lemons, grapefruits—you name it! Citrus fruits carry vitamin C and fiber, both of which are excellent for reducing fat levels. Plus, they can reduce blood pressure and make your arteries supple, so add some zest to your water or enjoy a juicy orange as a snack.
Dark Chocolate
Yes, you read that right! Dark chocolate (70% cocoa or higher) is full of flavonoids that improve blood flow and hold those arteries wide open by stopping white blood cells from attaching to the walls of your blood vessels. Enjoy it in moderation to keep your heart at peace.
Avocado
Creamy, delicious, and stuffed with healthy fats—what’s not to love about avocado? It’s rich in monounsaturated fats, decreasing bad cholesterol while increasing good cholesterol. You can also slice up some avocado on toast since they add a creamy touch to almost any dish.
Onion
Of course, they make you cry, but studies show how onions can prevent artery hardening, making them a must-have in your daily diet. Onions do more than add flavor to your dishes. These vegetables are teeming with flavonoids that lower blood pressure and reduce tenderness.
Beans
Whether you prefer black beans, kidney beans, or chickpeas, they’re all heart-friendly. Such leguminous plant seeds are high in antioxidants, fiber, and protein, which cut cholesterol and keep your arteries clear. So, swap out meat once a week for a bean-based dish!
Beets
These vibrant veggies may not be everyone’s favorite, but they are fantastic for uplifting nitric oxide levels, helping to open up vessels, and improving circulation. Beets, whether roasted or in juice form, allow your arteries some freedom and regulate your blood pressure.
Flaxseed
Tiny but powerful, flaxseed stands out as a top plant-based source of omega-3 fatty acids, lessening inflammation and lowering blood pressure. Sprinkle it on your oatmeal or yogurt, or blend it into your smoothies for an easy, heart-healthy boost.
Green Tea
Drinking green tea offers more benefits than just a comforting beverage. It contains antioxidants called catechins and is very helpful in improving blood flow and preventing artery-clogging fat from oxidizing. Instead of that afternoon coffee, why not try a cup of green tea?
Olive Oil
It’s time to trade in that butter for olive oil! Why? This Mediterranean staple is a vital ingredient containing monounsaturated fats that cut bad fat and decrease inflammation. Drizzling it on your salads or cooking your veggies in it is a good option.