8 Amazing Healthy Heart Foods to Eat

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If you feel the need for a healthy heart or wonder if there's a possibilty to eat right for the heart? This article is for you.

For those who are resistant to change, the idea of changing their eating habits, which is necessary to prevent heart disease (as well as all chronic diseases), is often perceived as a restriction that is incompatible with their quality of life. 

But, it's far from true. The prevention of heart disease is in no way incompatible with the pleasure of eating; it is possible to eat a wide variety of tasty foods that will diversify your food palette and bring you many gastronomic delights. Below are healthy heart foods you can eat:

1. Whole grains

Who could believe that simply replacing white bread with whole grain bread could lower the risk of heart disease and stroke by as much as 40%? And yet, this is the case.

Whole grains are among those healthy heart foods to eat whose remarkable preventive effect against chronic diseases is largely underestimated.

We are so accustomed to the presence of refined flour in our cereal products that we forget that refining leads to significant nutritional loss. Most grain nutrients are eliminated.

On the other hand, whole grains are rich in antioxidants, minerals, vitamins, photochemical and fibers, present both in the sound (outer layer) and in the germ (layer under the sound).

It is becoming increasingly clear that these constituents act synergistically in the prevention of heart disease.

2. Green beans

Green beans are our next healthy heart foods to eat . They are useful for preventing heart disease, and they improve blood cholesterol levels.

These vegetables have a beneficial action to protect us from cardiovascular diseases. It seems that having a percentage of Omega-3 acids, this could be related to its positive effects against heart disease.

Green beans have magnesium and potassium which are minerals that together with physical exercise to help reduce blood pressure.

Green beans are particularly high in magnesium. The mineral keeps the blood vessels and the heart muscle healthy.

Potassium, also an essential mineral for a healthy heart, and the vitamin nicotinic acid, which is mainly present in the common bean, promotes the formation of blood.

3. Nuts (nuts, hazelnut, almond, etc.)

We must absolutely rediscover nuts, too often dismissed because of their fat content.

They are nutritiously healthy heart foods to eat and are remarkable sources of monounsaturated fat and, as such, are particularly useful for the health of the cardiovascular system. 

According to the results of studies, the daily consumption of a portion of nuts reduces the risk of coronary heart disease by 30%.

The effect is even more pronounced if they are substituted for processed products that are usually snack foods and are high in sugar, saturated fat, and Trans fat.

4. Bananas

Just like apricots, they contain a lot of potassium. Also, they are rich in magnesium. This vital substance is an all-rounder for your heart.

It improves the oxygen supply to the heart cells, dilates blood vessels, lowers blood pressure and dilutes your blood.

Studies have shown that magnesium can protect against myocardial infarction, stroke and angina pectoris which makes it another fantastic healthy heart foods to eat.

5. Green tea

This healthy heart foods to eat will be incomplete if we don't add Green tea to the list. Recent studies have found that people who drank at least two cups (about 500 ml) of green tea a day were 16% less likely to die of cardiovascular disease than those who drank less. 

This effect was particularly pronounced for women: the mortality rate fell by 12% among men, but by 23% among women; in them, the protective effect is thus almost twice as high.

It appears to be mainly due to a significant decrease in the mortality rate associated with coronary artery disease (25%) and, in particular, stroke (60%).

6. Oranges

Oranges have numerous health-promoting properties, help restore vitality and taste great. Oranges and most other citrus fruits contain a lot of potassium.

This helps our body, for example, lower blood pressure or keep it stable. Also, the vitamin C contained in oranges can stop the development of arteriosclerosis by reducing oxidative stress. Risks for secondary diseases Heart attack or stroke are reduced by consuming the fresh fruit.

7. Pears

Pears is another healthy heart food to eat.  They contain plenty of folic acids, a vitamin, iron and other always indispensable magnesium that most people lack.

Folic acid protects your heart and your circulation. The minerals in the pear (e.g., potassium) lower your blood pressure. Pears cleanse our blood and prevent us from many heart diseases.

This fruit is an excellent source of potassium, which means that the benefits of eating a pear a day can have a significant impact on heart health because potassium is a vasodilator.

This means that, in addition to reducing blood pressure, it also reduces tension, preventing the formation of clots or damage to the entire cardiovascular system.

Also, it increases the flow of blood to all parts of the body, oxygenating the organs and promoting their effectiveness.

The reduction of blood pressure is also connected to a lower probability of cardiovascular diseases, such as atherosclerosis, heart attacks, and strokes.

8. Red wine

Red wine is a highly complex drink that contains hundreds of chemical compounds. However, the positive effects of moderate consumption of red wine are generally attributed to resveratrol.

This molecule, which is found in large quantities in red wine, has many positive effects on the cardiovascular system, including limiting the formation of blood clots that could clog the vessels and possibly cause serious problems.

A 4-ounce glass of red wine for women per day can help promote good (HDL) Cholesterol Levels. Remember, with red wine moderation is vital.

Final thoughts

The above Healthy heart foods is a meaningful way you can reduce the risk of heart disease and stroke. Heart disease is the biggest cause of death for American women. Stroke is the third cause of death.

To get the most benefit from your heart, you can choose more fruits, vegetables, and foods with whole grains and healthy proteins. Also, it will be nice if you ate less food with added sugars, calories, and unhealthy fats.

Funmi

Funmi is an Integrative Health Coach & A Functional Nutrition Educator. She is passionate about helping busy women discover ways to restore their Energy, Health & Well-being (their families' inclusive)

  • Hello….really enjoyed your informative article on best heart-healthy foods to eat. I’m happy to know that I’ve always eaten these types of foods, and as they say, “the proof is in the pudding”, because at 71, I really don’t have any heart-health issues. Who knows what the future holds….but, so far so good! Thanks for sharing.

    • Funmi says:

      That’s amazing! I hope to be very healthy at your age as well! I believe the future holds for you sound health and wellness. Thanks for “dropping” by.

  • Dr. SD says:

    It is a pretty interesting article, and enjoyed a lot to read, because these are great tips to utilize natural sources to keep yourself fit. It is really much needed to keep ourselves 1000 miles away from medicines made by hazardous chemicals.
    Thank you for sharing.

    Dr. SD

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