Chia Seeds
Chia seeds can make a great smoothie or fruit topper, and are also considered one of the healthiest superfoods on the planet. The seeds are a rich source of fiber, antioxidants, protein, nutrients and omega 3’s.
Chia is also low in calories and offer a natural way to lower cholesterol, promote a healthy heart and reduce the risk of diseases.
Apples
We were happy to learn that an apple a day can in fact help keep the doctor away. As one of the most commonly found super fruits, apples are overflowing with rich nutritional benefits like antioxidants, vitamins, and minerals that can can help decrease blood pressure and prevent the risks of heart disease.
There are also endless varieties with unique colors, flavors and health benefits, so you’ll be spoiled for choice each time!
Avocadoes
As an awesome salad filler, toast topper or delicious dip, it’s fair to say that most millennials can’t live without a slice of avocado in their lives. There’s even cafes dedicated to avocados,
which we could talk about for hours. As well as being a tasty superfood, avocados are also rich in potassium, antioxidants and monounsaturated fats, which can help lower cholesterol, provide heart-healthy benefits and lower the risk of heart disease.
Eggplant
These glossy, purple wonders are great on the grill, baked or as a base for almost any vegetable dish. They are also jam-packed with vitamins, minerals, antioxidants, nasunim and flavonoids. This means these delicious superstars can help improve circulation, reduce cholesterol, lower heart disease and prevent blood clots.
They are also great brain food and can help prevent cell membranes from damage and help prevent against cancer.
Brocolli
Though some kids dread the moment their parents say they can’t leave the table until they finish their broccoli, we hate to admit it, but these little green cauliflower monsters are packed with heart-healthy nutrition.
Now we find every excuse to fill our salads, pastas and stir fries with these hearty vegetables. In fact, broccoli can help reduce cholesterol, keep blood vessels strong and contains sulforaphane, an anti-inflammatory which can prevent chronic blood sugar problems.
Carrots
Carrots are a delicious, crunchy snack by day, but they can also double as a heart-healthy food and help you see better at night.
What’s more, these little orange superheroes are rich in carotenoids, a strong antioxidant that can help the risk of heart disease by fight against free radicals. Carrots are also bursting with nutrients and vitamins A, K and C which can help build healthy bones, help the nervous system, fight against cancer and lower an amino acid linked to heart disease.
Chicken
Baked, grilled or stir-fried, chicken can be the perfect companion for almost every dish on the planet….except maybe cereal…or chocolate cake…we wouldn’t recommend that.
But, chicken is lean, mean, has less saturated fat and cholesterol than red meat, so is more heart-healthy and one of the most popular protein choices for health fanatics.
Chickpeas
Although these little peas are usually mashed, blended, seasoned and disguised in a mean humous dip, there’s more to these fiesty legumes than meets the eye.
Chickpeas are packed with heart-healthy nutrition and rich in fiber, potassium, vitamin C, and vitamin B-6. This can help lower cholesterol in the blood and help decrease the risk of heart disease.
Coffee
Good news for coffeeholics! A new study has found that you can get your coffee fix while helping your heart! In fact,
research reveals that drinking coffee in moderation can actually help reduce your risk of heart failure, stroke and coronary heart disease! Okay where is the nearest Starbucks…
Cranberries
These refreshing fruit snacks are delicious as a juice mixer and are also bursting with nutrition and antidoxidants. This means you’ve guessed it…cranberries can help lower the risk of heart disease. The super fruit can also help prevent urinary tract infections and reduce the risk of factors like gum disease, stomach ulcers and cancer.
Figs
As one of the most underrated fruit snacks, after dates or raisins, figs are actually one of the richest sources of heart-healthy nutrition. Whether raw, dried or packed into jam, these sweet fruits are loaded with calcium and fiber, which can help build a healthy heart and even help reverse the effects of heart disease.
Flax Seeds
Flax seeds are rich in Omega-3 essential fatty acids, which are the good kind of fats. Flaxseeds are a popular supplement for those that don’t eat fish or nuts, and often sprinkled on salads or added to fruit or smoothies. Each tablespoon is packed with nutrition, and rich in estrogen and antioxidants, which have heart-healthy benefits.
Red Hot Chilli Peppers
Though we will always love Californication, we’re not quite sure if the spicy rock band are so good for your heart. However, the real red hot chilli peppers, the feisty vegetable kind, contain capsaicin which can help lower blood pressure and cholesterol levels. This is good news for your heart health, but we wouldn’t recommend eating a raw, spicy pepper whole, like this guy! He may need some water…
Ginger
Awesome news for ginger fans… studies show that the fragrant cooking spice is also linked to a healthier heart. In fact, if you consume ginger daily, it can help reduce the risk of many conditions, like high blood pressure and coronary heart disease. It is also a great sushi companion, which is great news for sushi lovers!
Grapefruit
Grapefruits not only look, smell and taste refreshing and exquisite, they are also bursting with nutrition. The superstar fruit is rich in fiber and potassium, lycopene, vitamin C, and choline, which means it is a great way to help maintain a heart. The fruit is that good that it’s even recommended on the DASH diet, which is designed to reduce blood pressure.
Green Tea
Green tea can be a calming and refreshing way to quench your thirst any time of the day. The herbal super drink is also packed with powerful antioxidants, which can help prevent the buildup of plaque in the arteries. What’s more, Green tea can help lower LDL cholesterol and triglycerides, which is even more good news for your heart.
Kidney Beans
Kidney beans are delicious in soups and stews, and they’re also great for your memory and heart health. The super bean is high in fiber, low in fat and a rich source of vitamins and minerals like magnesium, folate and protein. This means kidney beans are great for lowering homocysteine, which can help reduce the risk of heart attacks, peripheral vascular diseases strokes, cancer and diabetes.
Kiwi
Though some may be intimidated by their furry shell, if you can get past this layer then you’ll be greeted by an exotic green superfruit snack. Studies have also shown that kiwis are loaded with vitamins including C and E, as well as polyphenols and magnesium, potassium, B vitamins and copper. This means the superfruit can help protect the cardiovascular system, reduce blood clots and is great for promoting heart health.
Mackerel
If you need to take a break from salmon and tuna, Mackerel is a great way to spice up your salads or cooked dish. This oily fish is a rich source of Omega-3, and loaded with antioxidants like mineral selenium. This means Mackerel is ideal for helping protect against heart disease, as well as cancer.
Nuts
Its ok to go nuts now! Whether you prefer almonds, walnuts or cashews, these nutty little gems are packed with wholesome nutrients and unsaturated fatty acids. So, eating a handful of nuts in moderation can actually help lower your cholesterol and be good for your heart health.
Oatmeal
As a delicious way to start your day, oatmeal is filled with wholesome nutrients and minerals like folate, and potassium and omega-3 fatty acids. This breakfast superfood can work with any fruit topping, and is also rich in fiber and has a low GI, so is recommended for weight-loss and diabetes. Oatmeal can help lower cholesterol levels and help keep arteries clear to help promote a healthy heart.
Beans
We decided that beans deserve their own category. Beans are part of the family of legumes, which also includes lentils, soybeans and peanuts, peas and green beans. These little super heroes are low in fat, high in fiber, rich in protein and provide multiple phytochemicals that can help reduce the risk of heart disease.
Pears
Just like their apple companions, these appetizing and crunchy fruit gems are also a rich source of fiber, nutrients and antioxidants. This means pears can help lower blood pressure and cholesterol and effectively reduce the risk of heart disease.
Asparagus
Asparagus are delicious grilled on their own and a unique addition to any cooked dish. The super vegetable is also loaded with nutrients, minerals, fiber, folate and vitamins A, C, E and K. This means asparagus can help promote regularity and digestive health, enhance your insulin levels and reduce your risk of high blood pressure, diabetes and heart disease.
Quinoa
Quinoa is a wholesome way to spice up any salad or cooked dish, and actually contains nearly twice the amount of fiber than most other grains. This superfood is bursting with minerals, antioxidants and all nine essential amino acids. It is also great for aiding weight loss, improving blood sugar and cholesterol levels, reducing high blood pressure and diabetes and promoting a healthy heart.
Spinach
While spinach was the source of Popeye’s superpowers, maybe he knew something we didn’t! In fact only half a cup of this green, leafy superfood will give you 5 times your daily dose of vitamin K, which can help promote stronger bones and prevent blood clots. Spinach is also a great salad base, or pasta topper, and is bursting with lutein, folate, potassium, and fiber which means it can help boost heart health and help prevent heart disease.
Strawberries
Strawberries are one of the sweetest ways to spice up any breakfast dish, smoothie, snack or dessert. The delicious red superfruits are also bursting with vitamin C and nutrients and minerals like folate. They are also low calorie, a great fat-burner, and studies show they can help widen arteries, prevent plaque building up and are heart-healthy.
Sweet Potato
Sweet potatoes are one of the most popular and tastiest members of the potato family. Perfectly paired with almost every dish, from chicken, vegetables or meat, sweet potato has even made its way to many pizza or pasta topping recipes. The wholesome superfood is also packed with potassium, which can help lower blood pressure by maintaining fluid balance. They can also help regulate your heartbeat and be very heart-healthy.
Walnuts
Walnuts are an awesome salad topper and make a great nutty snack. They are also a rich source of alpha-linolenic acid (ALA) which is an Omega-3 fatty acid. This means these super nuts are great to lower blood pressure, maintain healthy cholesterol levels and keep your ticker in shape.
Watermelon
Watermelons make a refreshing beach or poolside snack, and they can also help protect skin from harmful UV rays. The summery super fruit is also about 96% water, so can keep you full and hydrated longer. That’s not all folks, as watremelons are bursting with vitamins A, B6, C, magnesium and potassium, which can help lower cholesterol and blood pressure and promote a healthier heart.
Bananas
These yellow super fruit heroes are a great smoothie base or breakfast topper and are packed with protein, fiber and potassium. This means bananas can help muscles contract and nerve cells to respond. Though they have a reputation for being a dieter’s nemesis, bananas actually contain fiber and resistant starch and are low-energy dense food, which can help weight loss. The nutritious fruit can also help you maintain a regular heart beat and lower blood pressure and boost your overall heart health.
Olive Oil
There’s a reason that the Mediterranean diet has been hailed as one of the healthiest in the world. If you’re from that region, then you’ll know that extra-virgin olive oil is one of the essential ingredients to any Mediterranean dish. As well as adding a distinctive flavor, olive oil is also rich in monounsaturated fat. This means extra virgin olive oil can help lower harmful LDL cholesterol, discourage blood clots and regulating blood sugar levels.
Soy
In recent years, soy has become more and more popular for vegans and vegetarians looking for a textured substitute for meat products. There are now supermarket shelves dedicated to soy products, so there’s plenty to choose. Soy milk also makes a mean latte. Studies have also shown that soy foods can help lower your LDL (bad) cholesterol. Soy is also a rich source of protein, cholesterol-free, low in saturated fat and offers fiber and heart-healthy omega-3s.
Apple Cider Vinegar
We know it’s easy to instantly get put off by the foul smell of apple cider vinegar. However, you may not realize that Beyonce swears by it and you just have to dilute it with water and drink it before each meal to aid weight loss. It also has multiple health benefits as research has shown that apple vinegar can help lower cholesterol and triglyceride levels, reduce blood triglycerides, blood pressure and reduce the risk of heart disease. Well if Beyonce says so then we were already sold…
Black Beans
These little black heroes are packed with fiber, protein, potassium, folate, vitamin B6, and phytonutrients, which means they can help lower cholesterol and reduce the risk of heart disease. They also taste delicious in soups, as a side dish or in a burrito and can make you feel full with little fat, so can also help weight-loss.
Reduced Fat Yogurt
Studies have shown that eating some healthy dairy foods, such as reduced fat-yogurt or milk as part of a balanced diet, can help reduce the risk of high blood pressure and some cancers. Yogurt is packed with calcium, protein, vitamins A and D, iodine, zinc and vitamins B6 and B2, which can also help fight against heart disease and strokes.
Cabbage
Cabbage makes a great low-calorie snack and the heart-healthy vegetable is loaded with vitamins, minerals and antioxidants. Cabbage is also rich in vitamin C, a powerful antioxidant that can help boost your natural defence mechanism and protect arteries against heart disease. The leafy hero can also protect against certain cancers and vision loss.
Brown Rice
Rice is been a traditional staple food for many regions and cultures across the globe. Although white rice is arguably the most popular grain, the brown variety is actually more nutrient-rich, gluten-free and packed with vitamins, minerals and healthy compounds. The tasty grain is also beneficial to help with weight loss and help prevent diabetes and heart disease.
Coconut Oil
Although too much saturated fat in your diet can be unhealthy, and coconut contains lauric acid, this means is can increase bad cholesterol (LDL). However, interestingly coconut oil contains good cholesterol (HDL). This means that because it increases both good and bad cholesterol, a limited amount can also be good for heart health.
Cauliflower
This albino broccoli is a little underrated, as cabbage can actually improve the overall health of your cardiovascular system. This flower ranger is also packed with fiber and low in carbs, and is delicious char-grilled whole or as a tasty side dish. It can also prevent oxidative stress, detoxify your body, prevent stomach disorders, fight respiratory problems and is good for your bones.
Dragon Fruit
This fiery fruit is rich in phytonutrients, nutrients, calcium, iron, antioxidants, carotene, protein, vitamin C, polyunsaturated (good) fatty acids and B vitamin. This tropical fruit not only tastes delicious and can boost your immune system, it also contains a phytochemical called captin. This is often added to medicines that may help alleviate heart problems.
Pistachio
These earthy nuts are packed with antioxidants, good fats and plant sterols, which can help keep your ticker in top shape. Interestingly, pistachios are also packed with protein, potassium and are cholesterol free.
Pumpkins
As well as spicing up your latte, pumpkins are also loaded with vitamins and antioxidants. The orange super-food hero also contains the pro-vitamin beta-carotene, phytoestrogens, fiber, potassium, and vitamin C. This means pumpkins are great to help boost your immunity, eye health, weight loss, manage your cholesterol, blood pressure and improve your overall heart health.
Tomato Sauce
As a tangy accompaniment to any dish, a tasty pizza base or a great dipping sauce, there’s nothing that beats a mean tomato sauce. Actually tomato juice is has been found to reduce blood levels of low-density lipoprotein (bad cholesterol) and contains lots of lycopene, which can help make your skin look younger, help reduce the risk of heart disease or suffering a heart attack.
Brussel Sprouts
Don’t let your childhood fears hold you back, brussel sprouts are actually delicious and bursting with nutrition. As a member of the cruciferous family, these healthy super sprouts contain glucosinolates, protein, iron and potassium. This means they can help detox your body, combat cancer and boost your overall heart health.
Olives
This tangy, heart-healthy snacks make a delicious topper to any pizza, pasta or salad. In fact olives are packed with a special monounsaturated fat, antioxidants and nutrients, which cam help with weightloss, increase good cholesterol and prevent heart disease.
Cinnamon
This exotic spice has been used in traditional medicine throughout the generations. In fact, recent studies have shown that cinnamon is one of the most delicious and healthiest spices around. The wonder spice is packed with fiber, calcium and manganese that can regulate glucose levels, lower cholesterol, improves cognition and reduce the risk of heart disease.
Edamame
As one of the healthiest and addictive snacks around, edamame is packed with nutrition. As part of a low saturated fat and low cholesterol diet, edamame contains plant protein and tons of folate, fiber and cholesterol-lowering phytosterols. This means the soy protein can help reduce cholesterol levels and the risk of heart disease.
Collard Greens
The earthy collard green family is actually expansive and includes bok choy, kale, broccoli, Brussels sprouts, cabbage, rutabaga, and even turnips. These leafy heroes are low in calories and bursting with Vitamin A, lutein and zeaxanthin. This means they are great to reduce the risk of obesity, diabetes, and heart disease.
Water
Surprisingly this refreshing and natural super-drink is actually also great for your overall health and heart. So it’s well worth remembering to properly hydrate each day. Water can help boost your metabolism, body weight, brain, mood, and keeps your heart pumping, so is essential for your heart health.
Tuna
Often referred to as the ‘chicken of the sea’ this tasty fish is also loaded with essential amino acids that are required for healthy growth and muscle tissues. Interestingly, canned-tuna contains healthy omega-3 fatty acids, which can help regulate your overall heart-health.
Rasberries
These sweet berries are bursting with vitamin C, manganese, fiber and are low in fat. These delicious fruit snacks are also high in polyphenols, which help lower the risk of heart disease.
Brazil Nuts
Brazil nuts are one of the tastiest South American nuts around. And another reason to make these exotic heroes a staple essential in any kitchen is that they contain good fat, are rich in nutrients and disease-fighting antioxidants. This means brazil nuts can help lower the risk of cardiovascular disease.
Fatty Fish
Although the idea of eating fatty fish may seem like the opposite of healthy living, studies have shown that certain fatty fishes are actually very healthy. Fatty fish includes varieties of salmon, lake trout, mackerel, herring, sardines and tun and contain the most omega-3 fatty acids. This means they can help lower cholesterol and do wonders for your heart health.
Tomatoes
These red superheroes are not only a tangy addition to any dish or salad, tomatoes are also bursting in vitamin C, plus vitamin A, minerals, potassium, fiber and lycopene. Studies have shown that these nutrient-rich vegetables can help prevent diseases like cardiovascular disease.
Acai Berries
Acai has become one of the most trendiest additions to any smoothie and acai breakfast bowls are now all the rage, and delicious whatever time of day. In fact, these super berries offer one of the richest source antioxidants, which means they can help prevent diabetes, cancer and heart disease.
Goji Berries
These super berries are packed with nutrients, like antioxidants, iron, vitamin C, and even copper to help. All these components help the body function well and are known to improve cardiovascular health. Gogi berries are also a good source of iron, which helps the hemoglobin carry oxygen to your cells.
Seaweed
Seaweed is a great sushi companion and it’s also packed with omega-3, unlike regular vegetables. Seaweed is also bursting with nutrients and minerals like magnesium, zinc, iron, potassium, and iodine. This means seaweed can help promote cardiovascular health and prevent sudden strokes or heart attacks. It’s also a great excuse for ordering another sushi roll!
Black Tea
Black tea is a delicious and comforting hot drink, that’s perfect to make us feel warm and fuzzy inside. This refreshing drink is also loaded with heart-healthy antioxidants which can help lower the blood pressure and LDL, (which is the bad kind) cholesterol levels.
Peanut Butter
Surprisingly, natural peanut butter is actually a healthy source of good nutrients. The nutty butter is packed with monounsaturated fats, vitamins, protein, and fiber. Although some may be deterred as it’s relatively high in calories, it’s actually a great snack, filled with protein and fat, which tends to fill you up for longer. Peanut butter also contains potassium which can help keep your blood pressure in check.
Potatoes
While they might have a bad rep for being super high in carbs, potatoes do also provide some great health benefits. In fact, potatoes are packed with iron, zinc, potassium, fiber, vitamin C, and vitamin B6, which help the body to develop and function properly. These vitamins and minerals are a great way to help lower your blood pressure and the cholesterol levels, and help you ticker function properly.
Barley
This tasty little grain makes a mean winter soup, and is also packed with fiber, potassium, and vitamin B6. Fiber is actually a great way to help lower your cholesterol and help maintain a healthy heart.
Radish
Usually an underrated salad component, radish is actually overloaded with nutrients, like fiber, potassium and vitamin C. This means radish can help regulate digestion, keep your blood pressure under control and help boost your immune system.
Green Peas
Whilst they’re a tasty member of the legume family, these snappy little peas are another great source of nutrition and well worth putting on your next shopping list. Green peas are low in calories and bursting with fiber, protein, vitamins K, A, C, and iron. This means these immune-boosting veggies are great to help reduce blood pressure and promote a healthy heart.
Almond Butter
Almond Butter is a delicious treat that’s become all the rage recently, and with good reason. Like peanut butter, almond butter is loaded with monounsaturated fats which are great for the heart. This nutty butter also contains antioxidants, vitamin C, magnesium, and vitamin E to name a few, which are great heart-boosting nutrients.
Eggs
Sometimes disqualified from the health game for their high cholesterol content, eggs can actually be a great source of HDL which is the good kind of cholesterol. Eggs are also oozing with essential nutrients, such as protein, vitamin A, B12, B5, B2 and more. Great poached, fried, scrambled or mixed, eggs can also help keep you full longer, and help your heart.
Blackberries
Like most berries, blackberries are bursting with nutrients, like anti-oxidants and vitamin K. These can help you maintain a healthy blood pressure, keep the cardiovascular system working well and give your immune system a boost.
Spirulina
This trendy superfood works wonders for your body, and is good for just about everything. Just one tablespoon of powder is loaded with about 4 grams of protein, vitamin B1, B2, B3, copper, iron, magnesium, and even potassium. The nutrients don’t stop there, as you can also find omega 3 and 6, as well as other antioxidants, which can all help reduce your LDL cholesterol regulate your blood levels and blood pressure and boost your overall heart health.
Cucumber
As a great low-calorie crunchy snack, cucumbers are roughly 96% water. Even so, cucumbers are also a powerful source of vital nutrients like protein, fiber, vitamin C and K, magnesium, potassium and antioxidants. This means cucumbers can help prevent heart disease and be great for your overall health.
Macha
Macha has become a huge health trend recently, and essentially it is a pure form of green tea. To difference with macha is that the leaves are ground to a fine powder rather than just part of them when the leaves are soaked in water. This allows us to reap more health benefits, and studies show that One cup of macha tea has the same antioxidants as 10 cups of green tea. Macha is also packed with vitamin C, chromium, zinc, and magnesium which help prevent all kinds of diseases, including heart disease.
