8 Important Foods for a Healthy Heart

Thanks to their nutrients, apples, chocolate, and olive oil are some of the foods that help reduce the chance of heart diseases.

So, we’d like to recommend some great foods that keep all the organs working smoothly.

This post is going to be all about the foods with properties that make them perfect for keeping the heart healthy.

1. Walnuts

Thanks to their omega-3 fatty acid content, walnuts are great for protecting the heart 

They’re rich in minerals such as: zine, copper, potassium, magnesium, phosphate and vitamin Bs. Having a high content of omega-3 makes walnuts an excellent an anti-inflammatory, anti-arrhythmic and anti-thrombotic food source.

Walnuts are also rich in arginine, which is an amino-acid that helps relax blood vessels and reduce high blood pressure. Their nutritious saturated fats help reduce bad cholesterol while raising good cholesterol at the same time.

You should eat a maximum of 30 grams of walnuts at least 3 times a week. Avoid eating too many walnuts as they are a high-caloric food.

Also read: 7 Benefits of Walnuts You Probably Didn’t Know About

2. Beans

Beans can provide the body with folate, which is a vitamin that helps reduce homocysteine in the blood (homocysteine is an amino-acid that plays a part in cardiovascular diseases).

In general, beans can lower the risk of having heart diseases. They’re an excellent source of protein and fiber, which helps lower cholesterol and triglyceride levels.

Beans have plenty of vitamin D, iron, potassium and calcium. All of these benefits make beans a must for your balanced diet.


3. Apples

For a healthy heart, apples are a great fruit to include in your diet. Apples are rich in fiber, vitamin A and C, flavonoids and calcium. They also have anti-inflammatory and antioxidant properties.

Eating an apple a day can reduce bad cholesterol levels thanks to its high pectin content (which aids in metabolizing cholesterol).

4. Chocolate

Dark chocolate has endless properties that are good for you physically and mentally.

Cacao contains flavonoids, which helps promote a stable blood circulation, preventing heart attacks and strokes.

It acts as an antioxidant, strengthening our body. Thanks to its high iron content, cacao makes for a great food for preventing sicknesses such as anemia because it encourages the production of red blood cells.

We should also mention that chocolate helps reduce bad cholesterol while raising good cholesterol levels. However, you should eat chocolate in moderation.

5. Salmon

Salmon is a food that’s more than nutritious. It’s rich in vitamin Bs and minerals such as selenium, calcium and magnesium.

It’s quite beneficial for the heart and circulatory system thanks to its omega-3 content. Omega-3 aids in stabilizing blood pressure and preventing strokes and heart attacks.

In addition, containing omega-3 allows salmon to play a anti-inflammatory role in the body while preventing joint pain. Salmon also has mental health benefits as it significantly reduces depression.

6. Olive oil

Use olive oil in your dishes to reduce the risk of suffering from embolisms and infarctions.

Olive oil helps prevent cellular aging, has anti-inflammatory properties and it a wonderful antioxidant.

It’s oleic acid content (a monounsaturated fat that benefits blood vessels) decreases bad cholesterol levels (LDL), controls blood pressure and prevents chronic heart diseases.

You should keep olive oil in a dark-colored glass container in order to protect it from the sun.

Visit this article: 6 Oils for Treating Arthritis

7. Red wine

Red wine acts as an antioxidant, which is important for preventing cardiovascular diseases. In moderation, wine can also serve as an anti-inflammatory, protect arteries and lower bad cholesterol.

8. Oranges

Oranges, in addition to being a rich vitamin C source, contain high levels of flavonoids, which are important for reducing the risk of suffering from cardiovascular diseases.

Their wealth of fiber stimulates the process of eliminating toxins and fats. In addition, this fruit is great for improving blood circulation and stabilizing blood pressure.

As you can see, there are plenty of foods that you can include in your daily diet to protect your health.

Of course, you shouldn’t eat them in excess as doing so could cancel out their benefits, especially if you eat too much of the foods that could make you overweight.

In the example of the oranges, a single glass of orange juice boasts plenty of benefits. It’s the same case with having an apple a day.

Olive oil also provides lots of nutrition in small quantities. You should include it in your daily diet whether that’s through cooking or dressing your dishes.

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