There are numerous ways to stave off dreaded cardiovascular diseases. But why try complicated ones when the simplest is also the most effective? Just cut out unhealthy things from your diet and add superfoods to your new diet. It's as simple as that!
We've looked at studies and they've proven that eating good foods will make sure you don't get high cholesterol, obesity, diabetes, high blood pressure, and clogged arteries. Try incorporating these superfoods into your diet now!
Oranges
Here's a tasty, easy to eat, and refreshing food item that can start off any diet the right way. It won't just satisfy your hunger but also quench your thirst! The orange has plenty of vitamin C, nutrients, and fiber to boot!
There's a lot of soluble fiber pectin which means that your body will absorb cholesterol way better. The orange is also high in potassium which will keep your blood pressure down, get rid of unwanted proteins, and filters sodium. They're also delicious!
Kale
Of all of the cabbages, kale is the best for your heart by far. There are so many nutrients found in kale and it will keep your heart healthy and prevent any heart complications.
Kale is harder to find than other vegetables but it sure is worth buying some when you find it. It hardly has any fat and it's low in calories. Kale is also high in antioxidants, fiber, and omega-3 fatty acids. There's a reason this leaf is highly sought after.
Garlic
Most people know the myth surrounding garlic and its effect on the undead and vampires alike. But what a lot of people don't actually know is its properties to leading to a healthy heart. It has plenty of nutrients and will bring your blood pressure right down.
Garlic also prevents any build-up of plaque on the walls of the arteries by half according to some sources, that's amazing! And to make it even better if you just can't stand the taste of garlic you can even buy all of the goodness it provides in a pill.
Red Wine
Let's be honest, of all the things on this list a lot of people probably already consume a lot of red wine. You must be happy to find it on this list. We don't blame you though, a glass is wonderful after a rough day of work followed by cooking and washing up afterwards. Plus it can complement your dish perfectly.
Research gathered has shown that drinking red wine in reasonable doses can boost your HDL levels considerably. It also stops the build-up of cholesterol in the body. Overall the risk of you developing any kind of coronary heart disease.
Chocolate
Here's another item that we suspect you already eat on a regular basis. Chocolate lovers, be thankful this is on the list! You shouldn't feel guilty anymore whenever you feel you need a little bit of chocolate.
Cocoa found in chocolate lowers high blood pressure and has plenty of the antioxidant flavnol. This means that you don't have to worry about blood vessels bursting. Eat some chocolate and you'll reduce your risk of heart complications.
Sardines
We understand if you aren't the biggest fan of sardines. But maybe you'll reconsider after you hear what they have to offer. This fish has all sorts of great nutrients for your body.
Sardines have a lot of omega-3 acids, this kind of fatty acid decreases your triglyceride levels in your body and will increase the number of lipo-proteins. This means your heart will thank you when it's at a lower risk of heart disease.
Lentils
Lentils can be added to any dish to bring it to a new level. But did you know that they can very beneficial to your overall health? Research shows that if you eat lentils regularly means that they will be at a lower risk of heart disease and stroke.
Lentils actually are also packed with potassium, magnesium, and protein. this means that like foods before them, plaque on the walls of the arteries will be reduced significantly, lower your blood pressure and cholesterol.
Almonds
Who doesn't love almonds? We know they're one of the best members of the nut family and they also have plenty of healthy nutrients for you to enjoy. They can also increase your memory and intelligence!
So if you feel snack-ish maybe try a handful of these guys. They're lower your chances of getting heart disease and diabetes. It's the way that they minimize the chances of LDL absorption which in turn lets you have a healthy heart.
Pomegranates
Pomegranates can be delicious if turned into a juice or added to a cold smoothie or salad. Did you know that this fruit has a large number of antioxidants which reduce the chances of plaque oxidation in the walls of the arteries.
They can also lower your chances of having Alzheimer's, diabetes, prostate cancer, and strokes. They also encourage the health of your skin, joints, and liver.
Blueberries
Here's another fruit that you may know well. People either love it or hate it. Either way, blueberries have been proving to bring down the buildup of cholesterol if you eat three servings of them once a week
They'll also reduce the buildup of plaque on your artery walls, bring down your blood pressure, and eliminates things that can create cancer and heart disease.
Beets
This purple vegetable comes with high levels of antioxidants, minerals, and vitamins, such as the plant alkaloid betaine and B-vitamin folate. This can make for a delicious, crunchy, and colorful addition to your salads but don’t forget that it also has the ability to lower homocysteine levels in the body and bring down the risk for heart disease.
Studies show that beets are also effective in endeavors like strengthening your organs and preventing conditions like cancer.
Salmon
Salmon has often been dubbed the ‘chicken of the sea’ as it goes well with sushi, salads, and other dishes. It is a delicious oily fish that comes with plenty of omega-3 fatty acids and other nutrients.
It is effective in reducing triglyceride levels, widening constricted blood vessels, preventing blood clots, and warding off heart disease.
Tumeric
Famous for its rich and golden flavor, turmeric is the secret ingredient for an excellent curry. It has been used in the east for all sorts of medicinal situations but it has been gaining traction in the west in recent years as well. In particular, it has become the newest trend in the health world but not without good reason.
Research has actually shown that it contains the active compound curcumin which helps block cardiac hypertrophy, more commonly known as heart enlargement. It also prevents obesity, high blood pressure, and dysfunctional blood vessels.
Chia Seeds
In the past few years, chia seeds have become famous as a topping for fruit bowls and smoothies. These seeds are considered a super food thanks to their high level of nutrients, protein, fiber, antioxidants, and omega-3 fatty acids.
It is a low-calorie snack that can help bring down cholesterol levels, lower the risk for various diseases, and maintain a healthy heart.
Apples
There is an old saying that eating an apple each day keeps the doctor away! There might actually be some truth in there. This super fruit may be common, though it still comes with a great mix of minerals, vitamins, and antioxidants that help bring down blood pressure and lower the risk for heart disease.
There are numerous varieties to choose from so feel free to pick from a wide range of colors, flavors, and health benefits. You don’t have to stick with just one either so feel free to mix it up!
Avocados
Avocados might just be perfection in fruit form. They go great as toast toppings, delicious dips, and salad fillings. This beloved super food has become so popular among millennials that there have been cafes opened devoted solely to this fruit!
Aside from their wonderful taste, avocados are bursting with potassium, antioxidants, and monounsaturated fats that all work together in order to bring down cholesterol, provide heart-healthy benefits, and reduce the risk of developing heart conditions.
Eggplant
Apart from being a great vegetable base, these purple super veggies are amazing whether you grill or bake them! Eggplants are naturally rich in minerals, vitamins, antioxidants, flavonoids, and nasunin.
This means that this super food is amazing at improving your circulation, bringing down cholesterol levels, preventing blood clots, and reducing your risk for heart disease. Apart from these, eggplants can also do wonders for your brain, prevent cell membrane damage, and prevent cancer.
Broccoli
Many people still have a problem with eating broccoli, probably a vestige of their childhood when their parents forced them to eat these green vegetables! However, it might be time to abandon this resentment and move forward as these veggies are bursting with heart-healthy nutrients.
Try using them for your salads, pastas, and stir-fries as research has shown how good they are for maintaining cholesterol and strengthening blood vessels. This green super food also contains sulforaphane which means it comes with anti-inflammatory properties that help regulate blood sugar.
Carrots
Raw carrots make for amazing crunchy snacks but taste and texture are definitely not the only things this orange superstar has going for it. We all know that it helps improve our vision but this vegetable also possesses high levels of the antioxidant carotenoid which reduces the risk for heart disease by eliminating free radicals.
Carrots are also bursting with various vitamins and nutrients that all help ward off cancer, strengthen your bones and nervous system, and lower the amino acid linked to the development of heart disease.
Chicken
Who doesn’t love chicken regardless of whether it is baked, grilled, or stir-fried? This goes well with just about every dish that you can think of! Chicken is actually lean meat which means it contains less saturated fat and cholesterol than red meat alternatives.
It is also heart-healthy so there is no need to be surprised when you learn it is the protein source of many health fanatics.
Chickpeas
Chickpeas are typically mashed, blended, or seasoned. Personally, we adore them in the form of hummus. There is more to these peas than meets the eye as they are naturally full of heart-healthy nutrients.
These little legumes are bursting with fiber, potassium, vitamin C, and vitamin B-6. Overall, chickpeas help bring down cholesterol levels and reduce the risk for heart disease.
Coffee
We know many people who cannot start their day without enjoying a cup or two of coffee. After all, we belong to this group! Studies have revealed that the beverage has many benefits for your heart.
In fact, a moderate consumption of coffee helps lower the risk for heart failure, stroke, and coronary disease.
Cranberries
Cranberries make for great little fruit snacks and they are both delicious and refreshing after they have been processed in the juicer. Moreover, they come with a fantastic combination of antioxidants and nutrients that help lower the risk for heart disease.
You might already know that they also help prevent urinary tract infections as well. Their other health benefits include reducing the risk for cancer, gum disease, and stomach ulcers.
Figs
Up next we have another heart-healthy fruit snack in the form of figs. Just like dates and raisins, they are also full of heart-healthy nutrition so feel free to enjoy them in whichever form you prefer.
Dried, raw, or jam, these fruits are naturally loaded with calcium and fiber which makes it effective in the promotion of cardiovascular health.
Flax Seeds
Did you know that flax seeds are full of the good kind of fat? People who do not like fish or nuts will be able to acquire the recommended dose of omega-3 fatty acids by eating these seeds.
Just so you know, flax seeds are typically enjoyed with smoothies, salads, or fruit bowls. A tablespoon will already be enough to provide you with nutrients, antioxidants, and estrogen.
Red Hot Chili Peppers
There is no doubt that Californication is one of the best albums ever made, though we don’t think the band is all that good for the heart. The feisty vegetable the rock band has been named after, however, is the real deal.
Red hot chili peppers have capsaicin which helps bring down blood pressure and cholesterol levels. However, try not to go overboard by eating a raw one by itself. Trust me, you won’t enjoy following in this guy’s footsteps as he will need a lot of water to subdue the fire in his mouth!
Ginger
Ginger fans, we have good news! Studies have revealed that this wonderfully aromatic cooking spice can help improve the health of your heart.
In fact, regular intake of the recommended dose will lead to a lower risk for various cardiovascular conditions such as high blood pressure and coronary heart disease. Moreover, it goes extremely well with sushi. Now feel free to head to a Japanese restaurant and have your fill!
Grapefruit
Grapefruit might just be our favorite fruit thanks to its exquisite taste and smell. However, we love it even more upon learning that it is brimming with nutrition. It comes with high levels of fiber, lycopene, choline, potassium, and vitamin C.
As you can see, eating grapefruit is a great way to keep your heart health in check. In fact, the DASH diet even recommends it if you want to lower your blood pressure level!
Green Tea
Ah, there is just something so wonderful about green tea. It is a great way to beat the thirst and it comes with plenty of powerful antioxidants as well!
You’ll be glad to know that this herbal drink also prevents the buildup of plaque in the artery walls. Moreover, it also brings down the levels of triglycerides, LDL, and cholesterol in your body.