Vandana Sharma
Heart diseases account for nearly one-third of all deaths worldwide due to different reasons.
Some important reasons include lack of physical inactivity, bad eating habits, obesity, family history, high blood cholesterol, etc. We can alter a few of these activities to reduce our risk of developing cardiovascular diseases.
For example, we can go for an annual health check-up, quit smoking, exercise daily, and take care of our mental health to prevent the risk of heart diseases.
The most vital and easy step we can take to keep our hearts healthy is changing our eating habits. Though the change in eating habits sounds easy, it takes a good amount of time and practice to know the foods to avoid or include in our diet. Just a few simple swaps in your diet can help us improve heart health. So, let’s explore some heart-healthy foods.
” A healthy diet can help you keep your heart healthy and maintain a healthy weight.
Table of Contents
10 Heart-Healthy Foods to start eating ASAP
1. Green Leafy Vegetables
“If it came from a plant, eat it. If it was made in a plant, don’t.”
This phrase alone tells us the importance of a green leafy vegetable in our diet. They are an essential source of vitamins, minerals, and antioxidants. Green leafy vegetables are an excellent source of Vitamin- K, that helps protect arteries by keeping the blood pressure low by preventing mineralization, where minerals build up in arteries. And, this enables the heart to pump blood freely through the body. So, increase the amount of green leafy vegetables like swiss chard, spinach, beans, broccoli, etc., in your diet to keep that blood flowing and make your heart healthy.
2. Fruits
Fruits can help you improve your heart health, and also they are readily available in the local stores. Fruits are packed with essential nutrients that can lower your cholesterol levels, blood pressure and if had in moderation, help you lose weight. And this makes them an all-rounder in improving overall health. Indeed, an apple a day keeps a doctor away. The list of heart-healthy fruits also includes bananas, berries, grapefruits, oranges, peaches, etc. So, grab some from your local store and try to have at least one serving a day.
3. Whole grains
The whole grain kernel has three parts: bran (hard outer shell and rich in fibers, minerals, and antioxidants. ), endosperm( the middle layer mostly made up of carbs), and germ (the inner layer having minerals, vitamins, protein, and plant compounds). And, all this makes them a complete power pack for a healthy heart.
The common whole-grain variety includes corn, wheat, and rice, and some pseudo-cereals are also considered whole grains like quinoa, amaranth, and buckwheat. An increased intake of whole grains is linked with a reduced risk of type-2 diabetes, obesity, and coronary heart disease.
So, get them from your nearest store and also make sure you scan the ingredients list properly and don’t just run after the front claims like multigrain or whole grain.
4. Dark Chocolate
Yes, dark chocolates can improve your heart health as they are rich in antioxidants like flavanols, polyphenols, and catechins.
Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants.
Flavonoids(cocoa phenols) are linked to lower the risk of coronary heart disease.
While buying dark chocolates, look for the ingredients and make sure it has 70% or higher cocoa. Also, chocolates are usually high in calories and sugar, so make sure you have them in moderation.
5. Green Tea
Green tea may lower the risk of cardiovascular diseases. It has polyphenols and catechins, which act as an antioxidant and can prevent cell damage, reduce inflammation and keep the heart-healthy. This aromatic tea may also lower LDL cholesterol and triglycerides(the type of fat), associated with the reduced risk of death from heart disease or a stroke.
6. Tofu
Tofu is indeed a blessing for vegans. Tofu is low in calories, high in protein, and is packed with heart-healthy nutrients like calcium, magnesium, potassium, folate, and niacin. It contains essential amino acids as well, which makes them a good pick.
It is also called ” bean curd,” as it is made from pressed soybean curd. Have it in a salad, sandwich, or just add cubes in your pulses to increase the protein content. Always look for the ingredients list and avoid the processed tofu as it may cause obesity or other health problems. Checking the ingredients list before buying something will help you know what exactly it has and how healthy it is.
7. Oatmeal
Super easy to cook and delicious, oatmeal has the potential to improve your heart- health. The fiber superstar is a good source of Omega 3 fatty acids that help in keeping the heart- healthy. The study shows that oatmeal reduces LDL cholesterol and total cholesterol, which may further improve heart health.
So, have them with fresh berries, dry fruits, or flax seeds for a more heart-healthy meal. Cook them yourself and make sure you add everything in moderation. Sometimes too much sugar or high-calorie toppings can convert a healthy dish into an unhealthy one. There are ready to eat oats available in the market, but they aren’t as healthy as the homemade ones because of too many preservatives added to them.
8. Almonds and Walnuts
Eating almonds can keep your blood vessels healthy and reduce the risk of cardiovascular diseases. They boost the number of antioxidants in the bloodstream and improves blood flow.
Healthy and crunchy walnuts provide the same benefits as almonds and other tree nuts. They have Omega-3 fatty acids, Vitamin-E, magnesium, fiber, heart-favorable monosaturated and polyunsaturated fats. They give a hearty crunch to the baked items like the cake or a muffin or add them to your breakfast oatmeal.
Nutrition labels indicate that they have higher fat than many other foods that we consume. Still, it is a healthy fat and can reduce bad cholesterol and increase good cholesterol. So, to keep your heart healthy, have a handful of them every day. Control your portion size as they both are rich in fats and calories.
9. Flaxseeds
These little, shiny, honey-colored nutrient-rich seeds have the potential to improve heart health. They have a good amount of fiber, phytochemicals called lignans, and Omega-3 fatty acids essential for a healthy heart. So, add them to a salad, sandwich, cereal, or oatmeal. Increase the goodness of any food by sprinkling them on the top.
10. Yogurt
The most popular fermented food may reduce your risk of cardiovascular diseases. A study shows that people who consume more than two portions a week of yogurt had a 20% lower risk of significant coronary heart disease or stroke. You can make yogurt at home and from all types of milk. Avoid having the sweetened ones available in the market as they are mostly high in sugar and preservatives.
Takeaway
Whatever you consume impacts your overall health, and you can avoid many health problems just by eating healthy and exercising regularly. Though there are infinite products available in the market that claim to be heart-healthy, nothing can replace the goodness of natural food.
Make sure you exercise at least five days a week to improve your cardiovascular fitness and eat a well-balanced nutritional diet.
Such an important topic explained so well, heart diseases are so prevalent and dangerous too, preventive measures to avoid them that too by having some necessary inclusion in our diet as u have listed them is so helpful, thanks for such a valuable post ❤️
The article is very informative and talks about the real healthy foods mostly available easily to include in our daily diet.
Very well written article….More often then not we tend to ignore about the nutrition value of various food items which might lead us to bad health in future…
Thanks for the detailed info
Weldon dear, well explained, keep growing
This is really good article and you have mentioned all the healthy options .didn’t know that yogurt is also a good option and related to heart problem solution . Thanks for the valuable post
The writer has put efforts to write a good content… appreciable
Now since cholesterol and BP has become very common you have very well explained with a different type of foods
The article is actually very very useful as it came across me at a very crucial time when my brother-in-law hade a major stroke just two days back….my sister-in-law is not much literate & I ve really gained some vital information to advise post surgery…Thanks a lottt!!!
The article is really helpful and so informative. It was very well explained. Each and every health option is included in our day to day life. Thank you for sharing this article.
The article is very resourceful and in so much detail. It is really helpful. Such important topic you have discussed as heart diseases are really dangerous. Thanks a ton for this article. This is really a valuable article.
Wow….this is such a useful Post and actually it’s the need of the hour. Some of the things I do include in my diet though
Super post! I am so happy to read that all these things are included in my diet. I have everything except Tofu, which I m not at all a fan of. But everything else is great! Thank you!
Amazing topic. You have caught the eyes with your title. You have explained everything in much detail.
Awesome article..explained so well
I always include oatmeal,flax seeds,yogurt in my balanced diet and tell my family members’ also to have these.. My grandfather died to due to heart problem and many other members have heart disease too.. You explained all the important points so well
Heart problems exists through generation, half of the blane goes to our genes and next half goes to our lifestyle condition, this article is absolutely helpful in giving us the tips to grow having a healthy heart
That’s really very informative postin good detail..good to know about this..
This is really helpful,so much to learn.,thankyou .
Thank you for sharing such a valuable post Never knew yogurt could be that useful
Very well written Vandana . you have explain the importance of vegetarian diet. It’s good to pick all the natural food in plate.
I’m actually Happy after reading your blog I’m eating this all already that mean I’m eating healthy and yummm too. Thnx alot for sharing this with us ☺️
This is such a useful blog. Well written well explained
This is what i needed… Really so helpfull for me.. Thank you soo much for sharing
Vandana has written the perfect article about healthy foods that we should eat and avoid any heart related issues.
I include each and every thing you have given in my diet… also I am trying to keep myself as active as I can,
I try to include everything in my diet..You’ve explained this very well… This is a need of an hour..
One should include all thesee fruits veggies dry fruits in their life which is very beneficial for their life and. Yess i am including all these things in my lifee love to read out this post thanks for sharing this ❤️❤️
Good diet with good sleeping pattern and exercise inpacts the overall health ! Really a well documented article! Saving it to include these in our daily diet! Thankyou
Not only are these foods super healthy buy they are very delicious also. I usually incorporate most of them in my diet but now ill try to have them all
So well explained on such an important topic. We all know we should eat healthy but we all tends to ignore it which leads problems in our health. Your informative post just made me realise again that we need to eat healthy in order to be healthy. Thank you for sharing informative post.
These 10 foods really important. Besides these customized diet plan, proper workout, enough sleep also important. Thank you for your article.
This really informative and helpful article!!enjoyed reading it!!thanks dear for this info!!
I try to include most of these foods in my diet❤️
This is a well written article about heart health and foods that we have to include on a regular basis! Top choice of food items!
Really very good article very informative
I always try to include healthy food as yku suggested in my daily food. Love to cook healthy recipes, thanks for such information article.
This is such an amazing post as always thanxx for sharing amazing article that we have to include on as regular basis ❤️
This is a very informative diet meals shared here.. thankyou
Firstly all the options you suggested are easily available, and the way you drafted your article is incredible. Heart diseases are so common these days and we should be careful at our part.
Wow happy to see this as I m including most of the food in my diet to loos post pregnancy health very much informative helpful too .
This is such an amazing article…… really very informative one . I’m eating all these food everytime seems yummy and healthy
Now since cholesterol and BP has become very common you have very well explained with a different type of foods
Totally agree with you girl having helthy diet is must your body becomes what you eat
very nice information health should be the first priority
It’s very thoroughly explained information you’ve provided about healthy eating. Learning from you is a pleasure hun thank you
I love this article. I was already looking forward to start my diet from next week..this really helped me alot of what to include in it. I like oatmeal I will surely gonna include that. Thankyou for sharing ❤️
Yes.. I try to include most of these food in my diet..
Thankyou for sharing..
This article is so well written, ty for sharing heart healthy foods will try to include them more in my diet
This is very important topic nowadays, and you are so correct about eating healthy! From all ten healthy hearts foods I don’t eat flaxseed, I heard a lot about them but never had a chance to try! You always write very interesting topics lovely! Keep the hard work❤️❤️❤️❤️
Very nice and informative blog for happy & Healthy heart ❤️ ❤️ thanks for sharing this tips.
This is so very helpful. I appreciate that you are sharing such informative blogs.
Gud and self awaring post
Good post keep sharing
Its very helpful. Thanks for detailed information on these super foods!!
This is very helpful for health issues. So much of tips..thank you..!!
In today’s times this topic has important relevance. Keep it up.
Very helpful, I needed this reminder today 🙂
This is really very good article, you mentioned all essential diet items in your diet plan. thanks
Such an important topic ,covered really well.
Healthy eating and maintaining good lifestyle is indeed very crucial..
It’s a complete dose of health , all that is
needed for good health in one single article !!
Your post always add value. Very informative and helpful. I usually use everything but dark chocolate really caught my eyes…
Amazing article, interesting topic, much needed information and helpful to practice a more mindful approach to eating, thanks
Woah I always love reading your blogs This is so helpful for us
Such an important topic and you explained so well!!thanks for sharing!!
Wow…very interesting read it was and very elaborately written
Love your article so interesting and useful.
This is an informative post or I’m getting curious to know more about this and start off with a healthy life and this has really given very good options for vegetarians
Amazing list!! I believe the healthier you eat the happier your are. I’m so glad that I am already eating these things and it’s really beneficial. Thanks for this wonderful post.
Healthy eating habits are the need of the hour. So much of information in just a single article. So good and informative.
Soo many good tips…healthy eating habits are the need og the hour
This is such an informative post seriously healthy eating is quintessential
It’s very overwhelming the information in indeed is so beneficial, it’s a life changing habit to stay on healthy food for most people and for some it’s only for a short time until weight loss.
Keeping a healthy diet chart is the best Life changing decision we can take to keep us in good shape. Ofcourse for every disease there is the common culprit.. the mithya ahara vihara, this article is sharing all the necessities for a diet chart
Being healthy is very important as with junk food you can get so unhealthy and also you will be falling into many ilness!! This is very informative!
Personally helpful for me… You always inspired me i really like your every article
Healthy diet is very important in life but nowadays nobody is following a proper diet..such a informative post very useful
Such an informative post. Eating healthy and mindfully is very important. Its is essential for healthy lifestyle
Very well explained The article is very helpful n so informative!!
I found it informative…. Kudos for sharing it
You have mentioned all the healthy options and love the way you explained everything, great info ❤
Super informative and awareness blog
I’m really happy that you have explained things in way we can understand also I’ll try to get these in my diet ❤️
Nowadays, my diet is so effed up but I am so happy to have come across this article of yours♥️
All your articles are very useful & informative I always look forward to your articles.
Amazing post beautifully written, will try to include the foods you mentioned in the post, also will try to maintain my physical and mental health
This is one of the best article i ve read about almost all my favorite food items
Tgis is one of the best article i ve read about almost all of my favorite food items.
This is so valuable article,a good diet for health is really important,thankyou for sharing this.
Superb content! Being a Dietitian I do advocate for these foods each day! Good work girl! ✅
This is superb content a balanced diet is needed to live a healthy lifee you have given healthy options ❤️❤️
Willl try to include the foods you mentioned in the post, also will try to maintain my physical and mental health
.found it informative….thanks for sharing it
Im soo happy to see that some of the food items you mentioned are already part of my diet. Now ill try to include all the other foods also. Thank you for sharing this very helpful article
Wow this brought me alot of clarity and tefresged my diet.. thankyou for sharing ❤️
This is really helpful ❤️ My dietician told me to include all these in my diet. I’m glad you shared such great tips❤️❤️
Oat meal , flak seeds have been a part of my diet always. Will surely try to add all the other foods that you have told too❤️
Good diet and exercise keeps our heart healthy. Thats a wonderful post , wonderfully explained. So glad to have made few of them a part of my daily diet. Will try to incorporate others too! Thankyou
I really appreciate your effort and knowledge firstly by exploring the area thoroughly, and then writing down the exact points regarding good healthy diet. Great job. Keep it up.
Ohh wow this is super cool and happy to know that I’m eating right food and very happy to know that I can eat chocolate too thnx dreary for this awesome blog
Well explained article.. You always add value with your articles
This post is worth reading and sharing too people should know the healthy eating habits so that they remain fit.Amazing post dear. You have written so well nd I am happy to know this that many of food items like almond,walnut,green vegetables etc I take in my diet.
Super awesome article love reading it and it’s very informative Thanku for sharing it
This was such an informative and interesting article seriously.! I had no idea that dark chocolate and yogurt are good for heart tooYou teach us something new every time
Such a very informative post is this. Keep sharing more like these types of tips. You have awesome Blog…keep posting
Wow this is an amazing write up…Loved to read and surely would like to implement accordingly. Thanks for sharing
So true and such great informations! Thanks for sharing
Thanks for sharing this information.. Its valuable n very useful
This is such a good article..really valuable information
You are doing an amazing job