Heart-healthy foods are foods high in antioxidants and B vitamins. They also contain fiber, good fats (monounsaturated and multiunsaturated). Click on the links below to find out how these nutrients can greatly benefit your heart. A healthy heart starts with a whole-foods diet. This simply means eating food in its original form. This means lots of whole grains, fruits, and vegetables. You will find a wide variety of delicious foods that are good for your heart and other parts of your body.

It’s quite fascinating to find out what the beneficial nutrients are in heart healthy foods.

Phytosterols reduce cholesterol and can be found in all nuts and seeds, as well as in wheat germ.
The polyphenols antioxidants lower bad LDL cholesterol, lower blood blood pressure and protect blood vessels. Flavonoids, also known as polyphenols, are found in vegetables and fruits.
Carotenoids , which are fat-soluble chemicals found in many colorful fruits and vegetables’ pigments, are . They are important heart-protecting anoxidants. Beta carotene, a carotenoid, is found in carrots, sweet potatoes, squash, and orange. Lutein can be found in dark green vegetables like broccoli, as well as in the yellow in egg yolks and bell peppers. Lycopene can be found in red tomatoes and grapefruit, as well as watermelon, watermelon, papaya, grapefruit, and papaya.
Omega-3 fatty acids are found in oily fish like salmon, mackerel, and sardines. They also help prevent heart attacks.
Vitamins, especially antioxidant vitamins E and C, protect cells against free radical damage. Calcium, magnesium, and potassium are minerals that lower blood pressure.
B complex vitamins, particularly folic acid/folate and vitamin B9, protect against hardening the arteries and bloodclots. Vitamin B3, also known as Niacin, helps to raise good HDL cholesterol.
Fiber plays a vital role in our overall good health. It can lower bad LDL cholesterol, which is one way it can help the heart.

We can see that certain foods are high in heart healthy nutrients, which help protect your heart and blood vessels. Below are some examples of these wonderful healthy foods. These are everyday foods we can easily and deliciously include into our daily meals.

Almonds are rich in good fats, which help to lower cholesterol and provide a great source for vitamin E, protein, and fiber.
Apples contain quercetin, which is anti-inflammatory and will help prevent blood clots. They are also rich in vitamins, minerals, and fiber.
Asparagus – A good source of beta carotene (carotenoids), lutein, B vitamins, and fiber.
Beans are rich in fiber and vitamins that keep your heart healthy.
Berries are rich in flavonoids and beta carotene, lutein (carotenoids), fiber, vitamins, and minerals that are great for your heart health.
Broccoli is a great source for beta-carotene, vitamins C and E and fiber.
Brown rice is rich in fiber and B-complex vitamins that keep your heart healthy.
Cantaloupe is a great source of alpha- and beta carotene, antioxidant vitamins C and E, as well as fiber and folic acid/folate.
Carrots are high in fiber, alpha-carotene, which is a carotenoid.
Dark chocolate contains cocoa phenols, reservatrol and flavonoids.
Flaxseed (ground), – These are great sources of omega-3 fats and high in fiber.
Oats/oatmeal contain soluble fiber that helps lower bad LDL cholesterol.
Olive Oil – This is a great source of oleic Acid, a monounsaturated fat that helps lower bad LDL cholesterol. It also reduces the risk for heart disease.
Oranges are rich in carotenoids and flavonoids.
Papaya is rich in carotenoids, beta carotene and lutein. It also contains antioxidant vitamins, folic acids/folate, and magnesium.
Red bell peppers are rich in beta carotene, lutein (carotenoids), fibre, folate, and B vitamins.
Salmon is a great source of omega-3 fatty acids that protect your heart health by reducing blood clots, inflammation and other risks. Omega 3’s help maintain healthy cholesterol levels.
Spinach is rich in lutein (carotenoid), fiber and B-complex vitamins.
Sweet potato is a good source for beta carotene (carotenoid), fibre and antioxidant vitamins A and C.
Tomatoes are high in vitamins and lycopene, which lowers your risk of developing heart disease. Lycopene can be absorbed more efficiently from tomatoes that have been cooked.
Tuna is rich in omega-3 fatty acids. Mercury contamination can limit intake to two times per month.
Walnuts are great sources of heart-healthy monounsaturated or polyunsaturated fats. They also have high fiber and folic acids.
Whole grains are rich in fiber and vitamins that help maintain a healthy heart.

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