13 Superfoods that Can Boost Heart Health

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When was the last time you thought to yourself, “I’m going to eat X because it’s good for my heart”? Probably never. Don’t worry, we’re not that different. Most of the time, the foods we stuff into our stomachs only serve the purpose of filling our stomachs. However, if you want to improve your heart health through a balanced diet, start with these 33 superfoods.

Oranges

source of vitamin C and Heart Health

Of all the fruits out there, oranges are probably the most readily available year-round. They are an excellent source of vitamin C, which is important for collagen production. But did you know that oranges can also improve heart health? The potassium and pectin content in oranges lowers blood pressure and reduces the risk of stroke and heart disease.

Kale

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Kale is probably the unofficial flagship vegetable for the vegan lifestyle. Whether you’re vegan or not, you should consider eating this dark green cabbage more often because it’s full of antioxidants that can reduce inflammation, boost memory, and lower blood pressure. All of this potentially means better resistance to cardiovascular disease.

Garlic

garlic for weight lossgarlic and parsley
garlic for weight loss / Heart Health

Garlic is not everyone’s cup of tea unless of course it’s served on a baguette with lots of butter. Let’s forget about the butter for a moment and focus on the garlic. The aromatic onion is known to lower blood pressure, which in turn keeps our love muscles working longer. If you’re not a fan of garlic, try roasting it first until it has a permeable consistency.

Tomato

sundriedtomato mini tomatoes black tomato magic tomato
black tomato magic tomato / Heart Health

There’s a lot to love about tomatoes. A pizza wouldn’t taste good without marinara sauce, pasta wouldn’t be complete without bolognese, and salads would be inadequate without cherry tomatoes. Aside from their tangy sweetness, there’s a very good reason why you should increase your tomato consumption.

Lycopene, the pigment that gives tomatoes their reddish hue, is an antioxidant that strengthens cell walls, lowers LDL cholesterol, and can prevent blood clots from forming. Plus, you can’t blame tomatoes for being juicy, as their vitamin C and water content can help maintain collagen production. More tomatoes, please!

Dates

pitted datesfresh dates
fresh dates / Heart Health

Dates aren’t exactly a fruit you find in supermarkets, at least not in the West, but if you can get your hands on some, you should have them. Dates have been used for centuries to treat illness, possibly because ancient medicine men knew that dates could reduce the risk of heart disease.

Chocolate

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lion chocolate / Heart Health

Chocolate lovers, we have good news for you! If you love dark chocolate, then you should know that the flavanols in each bar can help improve blood pressure and prevent certain types of heart disease. The key here is dark chocolate, as other, overly sweetened types of chocolate may not have the same flavanol content.

Sardines

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sardines keto wild / Heart Health

No outdoor camping trip is complete without at least a dozen cans of sardines. However, if you opt for fresh sardines, you’ll be pleased to hear that the omega-3 fatty acids can boost both brain power and heart health, while also inhibiting inflammation. Throw the salted canned goods in the trash and reach for fresh sardines instead.

Lentils

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Sainsbury’s green / Heart Health

Of the myriad “superfoods” available, many belong to the legume family. Lentils, for example, are known to reduce the risk of several cancers while helping to break down plaque in the arteries. Be sure to cook lentils thoroughly to break down the lectin content, which can cause stomach upset.

Almonds

soaked almonds for weight lossalmond orchard
soaked almonds for weight loss / Heart Health

Mixed nuts are nice, but you know what would be even better? If you could eat unsalted roasted almonds. Research has shown that almonds can destroy plaque buildup, improving blood pressure and lowering stroke risk. If possible, roast your almonds and use only as much salt as you need to enhance their flavor.

Pomegranates

pomegranate for utipom brand
pomegranate for UTI / pom brand
Pomegranates taste simply wonderful, but our only criticism of the bulbous fruit is that they are so darn hard to open! Assuming you can crack pomegranates better than we can, you’ll be happy to know that they’re rich in vitamin C, which can make your skin look younger while preventing the development of certain cancers. Some doctors recommend eating pomegranates if you have a history of heart disease.

Blueberries

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blueberries for weight loss / Heart Health

Blueberries are one of the most versatile berries in the world, serving a million different purposes. Not only do they work wonders when it comes to improving memory, but the antioxidants in blueberries can also lower blood pressure, reduce the risk of stroke, and prevent blood clots from forming. Plus, they taste simply delicious whether eaten fresh or frozen!

Beets

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SDV beets and best beets / super beets near me

Beets have a bad reputation. Many people don’t like them because they are so earthy, but you should give your taste buds a chance to get used to beets. Not only do they make salads crunchy, but they also lower homocysteine levels, which in turn can reduce the risk of cardiovascular disease and stroke.

Salmon

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sea cuisine salmon / hello fresh salmon
When it comes to healthy fish options, salmon is probably at the top of the list. It’s also full of flavor, which is why it’s called the chicken of the sea! Salmon is rich in omega-3 fatty acids, protein, and potassium, all of which benefit heart, brain, and muscle health. Roasted, broiled, grilled, sous vide, you name it! Cook it the way you like it!

 

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