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
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
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 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
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
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
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
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
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
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
Blueberries
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
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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