A survey of 2017 suggests that heart diseases constitute the most significant death toll among humans. Of course, working out consistently helps keep our minds and body healthy but eating right is equally important, if not more. Heart healthy foods are food items that support our heart in optimal condition and keep various coronary diseases and heart diseases at bay. Today, we shall be discussing 15 foods good for the heart that can improve your heart condition and make sure you do not run out of health insurance quickly.
Top 15 Best Food for Heart
People are becoming more aware of the benefits and upsides of healthy living, and that is why more and more people are watchful about what they eat and are hitting the gym nearly regularly. If you are looking to make a few healthy upgrades to your regular diet, then you have come to the right place. Read on to learn how these 15 best food for the heart.
1. Whole Grains
Whole grains, as most of you know, contain large amounts of fiber. Many of you might not be aware of this, but fiber works miraculously in keeping the arteries clean and healthy. Whole grains, when consumed regularly, improve digestion, the health of arteries, and therefore your heart as well.
Nutrition – 185 grams of cooked quinoa contains about 2.8 g of fiber.
2. Salmon Fish and Fish Oil
You must have heart experts and doctors recommend salmon to people who can develop heart diseases. This is because salmon lowers the level of triglycerides and omega-6 while simultaneously increasing omega-3 as well. Fish oil contains omega-3 in plentiful amounts as well.
Nutrition – 100 g of Atlantic salmon has an omega 3 fatty acid content of 2,260 mg
Dry fruits are good for your heart and should be consumed at least once every day, and of them, walnuts happen to be one of the most nutrient-rich heart-healthy food items that you should make a point to include in your regular diet. This is because they contain alpha-linolenic acid (ALA), an essential, plant-based omega-3 fatty acid that works aggressively to decrease cholesterol levels and blood pressure.
Nutrition – 100 g of walnut contains 9080mg of omega 3 fatty acids.
4. Black Beans
This easily must be one of the most nutritious, heart-healthy food items on this list. Black beans have multiple benefits and are one of the best food for the heart. It is rich in folate, potassium, vitamin B6, fiber, and phytonutrients that collectively reduce blood cholesterol levels, reducing the risk of heart diseases.
- 86 g of cooked black beans has a fiber content of 7.5 g
- The potassium content of 86 g of cooked black beans has a potassium content of 305 mg
- 86 g of cooked black beans contain about 128 msg of folate content.
5. Dark Chocolate
Apart from being a great mood lifter, dark chocolate, when consumed in moderation, can improve your heart health. They are rich in antioxidants that flush out toxins and keep the heart-healthy.
Nutrition – 100 g of dark chocolate has a flavanol content of approx. 103 mg
Consuming yogurt every day, post-lunch is a great way to maintain weight and keep your heart healthy. They are rich in antioxidants, vitamins, and minerals as well. They help regular blood sugar levels and your weight, so if you are looking to shed those kilos while keeping your heart healthy, this is a tremendous heart-friendly food item.
Nutrition – 100 g of Non – fat Greek yogurt contains 0.8 µg of vitamin B 12
7. Olive Oil
Replacing your regular cooking oil with olive oil will let you find several health benefits that are highly evident. They are rich in omega-3 fatty acids that regulate the cholesterol level in the blood and even reduce inflammation. Benefits include and aren’t restricted to better vascular functioning.
Nutrition – A olive oil has a 10 :1 ratio of omega 6 & omega 3 fatty acids.
These can be consumed as snacks or even at times during the day. Starting your day with almonds can affect your blood sugar and cholesterol levels. They are rich in unsaturated fats that lower bad cholesterol in the blood and raise good cholesterol levels. These are especially helpful when it comes to nutrient-rich food for heart patients.
Nutrition – 28 g of almonds contains approximately 13g of unsaturated fats.
You can mix healthy seeds with your lunch, dinner, or breakfast, and they do make a massive difference in your heart health. Heart Healthy Seeds are rich in protein, minerals, omega-3 fatty acids, and fiber as well. They lower blood cholesterol and improve heart health.
- 100 g of chia seeds have a fiber content of 34 g.
- 100 g of chia seeds contain 17 g of proteins.
- 100 f of chia seeds contains approximately 18g of Omega-3 fatty acids
10. Green Tea
Rich in antioxidants, green tea cleanses your body thoroughly from the inside and keeps the blood and the arteries clean, thereby, in turn, ensuring good heart health.
Nutrition – A regular serving of green tea has the antioxidant content of 436 mg vitamin C equivalents of antioxidants.
Oatmeal reduces LDL oxidation in our bodies. Their high concentrations of Vitamin C and antioxidants reduce overall and LDL cholesterol in the body.
Nutrition – 100 g of oats have the folate content of 14 percent of DV
Fruits Name list for Healthy Heart
Ask any dietician, and they will tell you that berries are among some of the healthiest foods suitable for the heart. There are different kinds of berries that you can eat regularly, and they are extremely rich in antioxidants, fiber, and even Vitamin C. They reduce oxidative stress levels, regulate cholesterol and blood pressure.
Nutrition – Strawberries contain 0.20 to 0.90 mg of ellagic acid in 100 g
Avocado is a popular heart-healthy food choice among people who engage in high-intensity workouts or keep a hectic schedule. Avocados, delicious as they are, contain monounsaturated fat in abundance, which lowers the blood’s harmful cholesterol levels. Furthermore, avocados are rich sources of antioxidants, vitamins, dietary fibers, and various other minerals as well that work together to keep the heart healthy and you fit as a fiddle.
Nutrition – 50g of Avocados contains 38 mg of beta-sitosterol (antioxidants).
Bananas are extremely yummy and full of nutrients. These yellow fruits can improve your heart health in a short span of time. They are enriched with potassium, fiber, and vitamin C. These nutrients can help manage blood pressure, which can improve heart health in the long run.
- 100g bananas contain about 358 mg of potassium
- The fiber content in 100 g of bananas is 2.6 g of dietary fiber.
- 100 g of bananas contain about 8.7 mg of vitamin C.
Tip – It is best to buy firm bananas as they are better in quality.
On our list of fruits good for the heart, Oranges take their rightful spot. They are laden with heart-healthy nutrients like fiber, vitamin C, potassium, and a special cholesterol controlling fiber pectin. So, why not have a glass of orange juice in the morning for a healthy heart?
- 100 g of oranges contain about 53.2 mg of vitamin C
- Orange peel contains 25–30% (db) of pectin
- 100 g of orange contains about 181 mg of potassium.
It’s been rightly said “An apple a day keeps the doctor away” as they have a dense nutritional content. Not to mention they have a juicy sweet taste! Moreover, apples are a rich source of fiber, carbohydrates, and proteins.
Nutrition – 100 g of Apples contain 2.4 g of fiber.
Peaches have a delightful taste and color. In a quick glance, they may look like apples but they are technically drupes. Meaning, the inner edible seed is surrounded by fleshy fruit. The fruit is super juicy and sweet. Moreover, they are a good source of potassium, which makes them heart-friendly fruit!
Nutrition – 150 g of peaches contain 8 % of the DV of Potassium.
Cherries are lovely fruit for a light snack. They are small drupes that have a delightfully sweet taste. They are very tasty & what’s good is that they are good for heart health. The rich in antioxidant content in cherries protect the heart from free radical damage. Also, potassium can help control blood pressure.
- 100 g of sweet cherries contain 185 mg of cyanidin-3-O-rutinoside
- 100 g of sweet red cherries have a potassium content of 173 mg
Guavas are oval-shaped tropical fruits. It has a uniquely sweet taste. Moreover, This tropical fruit is one of the best fruit for heart health due to its nutrient-dense properties. They are high in fiber, potassium & antioxidant content which makes them good for heart patients.
- 100 g of Guava contains about 5 g of dietary fiber.
- The vitamin C content of 100 g of guava is about 228.3 mg.
- 100 g of guava contains approximately 417 mg of potassium.
Pears pack a nutritional punch! They are grown and enjoyed all over the world. Fortunately, they are low in calories! Isn’t it awesome? This delicious fruit is packed with fiber, vitamin C, flavonoids that are good for heart health.
- 178 g of pear contain about 5.52 g of fiber
- 100 g of raw pear contain about 4.3mg of vitamin C
- 100 g of pear contains 3.1 g of dietary fiber.
This delicious citrus fruit comes in a wide range of colors & flavors. While they may look eerily similar to oranges, they are completely different! Additionally, it is rich in vitamin C, fiber, and essential proteins that protect the body.
- 100 G of grapefruit contain 31.2 mg of vitamin C
- The dietary fiber content in 100 g of grapefruit is 1.6 g ( 6 % of DV)
Vegetables for Healthy Heart
Do you want a healthier heart? Then veggies are a surefire way to improve your overall health. They are bountiful in antioxidants, proteins & minerals that can improve blood flow & improve heart health in the long run. Let’s look at a few heart-healthy vegetables
1. Sweet Potatoes
Sweet potatoes are another best food to keep your heart healthy. As it is rich in potassium keep your heart healthy by lowering blood pressure. Potassium helps you excrete or remove more sodium from your blood, ultimately reducing your blood pressure levels and keeping your heart healthy.
Nutrition – 100 g of baked sweet potatoes contains about 475 mg
Spinach is one of the most popular leafy green veggies that many people enjoy. It’s easily available, so it can be easily included in the daily diet. Moreover, you can enjoy spinach raw, boiled, or cooked. Isn’t it awesome!
- 1 cup of raw spinach contains 58 mg of folate.
- 1 cup of raw spinach contains about 167 mg of potassium.
- ½ cup of cooked spinach contains 444 mcg of vitamin K
This nutritious vegetable is one of the healthiest vegetables for heart health! It’s flavorful and is super easy to prepare. This cruciferous vegetable is rich in nutrients like fiber, potassium, fatty acids & antioxidants that enhance your blood circulation & heart health for the good.
4. Red Bell Peppers
They are also called Capsicum. Did you know that they are closely related to chili peppers? Fortunately, they are really good for the heart as well. They are an excellent source of antioxidants – lycopene that protects your heart.
Nutrition – 100 g of Red bell peppers contain 484μg of lycopene
This savory red veggie is next on our list of vegetables good for the heart. Tomatoes can be paired with meat or other vegetables to make a delectable & fulfilling meal. Furthermore, they are a major source of the antioxidant lycopene, vitamin C, potassium, vitamin K and folate
- 100 g of tomatoes contain 3041μg of lycopene
- 100 g of tomatoes has a vitamin C content of 23mg
- The potassium amount in 100 g of tomatoes is 218mg
- 100 g of sun-dried tomatoes contain 43 mcg of vitamin K
Kale is popular amongst health-conscious people due to its nutrient-dense nature. Did you know that kale is related to cauliflower? Isn’t it fascinating? This leafy green is abundant in fiber, omega 3 fatty acids, and vitamin C. These nutrients will give you a healthy boost.
- 100 g of boiled kale contains 2 g of fiber.
- 67 g of raw kale contain about 134% of the DV of vitamin C
7. Swiss Chard
Another leafy green makes a fabulous entry on our list of heart-healthy veggies! It’s closely related to beetroot. It’s hugely popular in Mediterranean cuisine. Did you know that it’s laden with nutrients like potassium, vitamin K and vitamin C?
- 36 g of raw swiss chard contains 298 mcg of Vitamin K.
- 36 g swiss chard contains 136 mg of potassium.
- The vitamin K in 36 g of swiss chard is 298 mcg
8. Brussels Sprouts
Brussels sprouts may look like baby cabbages but they are not! Though they are related to them. They are basically consumed due to their highly nutritious buds. Delectable Brussel sprouts contain fiber, potassium & a special antioxidant – kaempferol to improve heart health.
- 100 g of Brussel sprouts contains 389 mg of potassium.
- The dietary fiber content in 100 g of Brussel sprouts is 3.8 g.
- 100 g of Brussel sprout contain 0.95 and 0.30 mg of kaempferol
Potatoes might get a bad reputation due to their high starch content, but they are a rich source of essential vitamins & minerals. They are can be prepared in many ways – fried, boiled, or grilled. To support heart health, they are rich in fiber, vitamin B6 & Vitamin C.
- 100 g of potatoes contain about 421 mg of potassium.
- The dietary fiber content in 100 g of potatoes is about 2.2 g
- 100 g of potatoes contain 0.3 mg of vitamin B6
10. Green Peas
This pod-shaped green vegetable is a superstar! It’s widely available and is easy to include in the daily diet. What is more awesome is that it’s laden with crucial nutrients like fiber, potassium to enhance heart health.
- 100 g of green peas contain about 271mg of potassium.
- The dietary fiber content in 100 g of green peas is about 5 g
Do you know that your diet is essential for heart health and can influence your risk of heart disease? In reality, some meals can affect blood pressure, cholesterol levels, and inflammation, all of which are risk factors for heart disease.
Now that you know the multiple benefits of the food items, make sure you prepare your meal plans carefully and intake the proper nutrients each day to keep your heart fit as a fiddle.