It’s an old saying that if you want to reach someone’s heart, go through their stomach. And honestly, it’s true to a large extent. There’s a real connection between what you eat and how your heart functions. The food on your plate directly affects your heart health.
Some foods quietly support your heart in the background, aiding lower blood pressure, managing cholesterol, and improving circulation. Others, if eaten too often, can slowly start to strain your heart, increasing your risk of heart disease.
But, making smart food choices doesn’t mean giving up on taste or tradition. In fact, a heart-friendly diet can be full of flavour, colour, and variety. You can even bring in simple, natural remedies like Krishna’s Cardiac Care Juice, which combines time-tested herbs like Arjuna and Amla to give your heart that extra bit of daily care.
Here is a list of 17 incredibly heart-healthy foods that you should be adding to your kitchen to keep your heart strong and steady.
1. Berries
These fruits may be small in size, but they are jam-packed with nutrients when it comes to heart health. Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, especially anthocyanins, which help reduce inflammation and protect your blood vessels.
They also come loaded with fibre, which helps regulate cholesterol levels and reduce your risk of coronary artery disease, such as heart attack and hypertension.
2. Nuts and Seeds
If you’re a vegetarian or vegan and think that getting omega-3 only involves eating fish, then you’re wrong. Vegetarians have great sources of omega-3 too—nuts and seeds. Not only are they a tasty snack, but they’re also a powerhouse of heart-healthy fats, protein, and fiber.
Walnuts are a great source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known for its heart-protective and anti-inflammatory properties. You can also find ALA in flaxseeds, chia seeds, pumpkin seeds, and hemp seeds.
While these nuts and seeds are rich in healthy fats, they’re still calorie-dense, so watch your portion sizes.
3. Leafy Greens
Health aficionados can’t get enough of leafy greens. Vegetables like spinach, kale, and Swiss chard are known as “super veggies” that offer a healthy dose of nutrients like vitamin K, essential for heart health. These greens also contain nitrates, which help lower blood pressure, reduce arterial stiffness, and enhance the function of the cells lining your blood vessels.
According to the American Heart Association (AHA), adding more leafy green vegetables to your meals can do your heart more good than many other fruits and vegetables.
4. Whole Grains
Whole grains like oats, quinoa, brown rice, and barley are rockstar foods that you can eat for your heart. These have high fibre, which does not make a sudden blood sugar spike, which is good for heart health in the long run.
5. Legumes
Beans, lentils, chickpeas, peas, kidney or black beans check a lot of boxes when it comes to heart-friendly nutrients. Legumes are rich in plant-based protein, fiber, potassium, and magnesium, all of which play a role in lowering blood pressure and improving cholesterol levels.
6. Dark chocolate
Surprised to find this sweet treat on the list? Well, when it’s 70% cocoa or more, it delivers flavonoids that help lower blood pressure, improve blood flow, and protect your arteries from damage.
But remember, dark chocolate is still dessert and, despite its positives, should still be taken as a treat. Enjoy it in small amounts, not as a daily binge.
7. Healthy Oils
Not all fats are the enemy, some are heart heroes. Oils like olive, mustard, flaxseed, and groundnut are loaded with monounsaturated and polyunsaturated fats, which help lower bad cholesterol and support healthy arteries.
Olive oil, in particular, is a star of the Mediterranean diet and is linked to better heart health overall. Just swap out butter or refined oils with these incredible heart-healthy foods, and you’re already doing your heart a favor.
8. Tomatoes
Tomatoes aren’t just for adding color to your salad, they’re loaded with lycopene, a strong antioxidant that supports heart health. Lycopene helps lower bad cholesterol levels and may prevent plaque from forming in your arteries, reducing your risk of heart disease.
Lycopene also has anti-inflammatory properties, which are key to keeping your heart healthy. On top of that, tomatoes are rich in vitamin C and potassium, both important for regulating blood pressure.
9. Garlic
Garlic isn’t just a kitchen staple; it has potent medicinal properties that are incredible for heart health. The key compound, allicin, is behind its healing properties. Allicin helps lower blood pressure, reduce cholesterol levels, and boost circulation. Studies suggest that eating garlic regularly can lower your risk of heart disease and even help prevent blood clots.
10. Turmeric
Everyone knows the benefits of turmeric—how it helps reduce inflammation in the body. Especially Indians, we love it! Whether it’s for a wound or in food, it works wonders. But did you know it’s also great for your heart? Curcumin, the magic compound in turmeric, fights inflammation, keeps cholesterol in check, and helps maintain healthy blood vessels.
11. Fruits
As long as you’re picking up some fresh berries, you’re on the right track for heart health. But did you know there are plenty of other fruits that can also give your heart a boost? These include Apples, Citrus fruits like oranges, Papaya, Pears, Pomegranate, and Mango (in moderation).
12. Amla
Amla may be small and tangy, but it’s one of the most powerful natural remedies for heart health. Rich in vitamin C, antioxidants, and anti-inflammatory compounds, amla helps strengthen blood vessels, reduce bad cholesterol, protect the heart from oxidative stress.
13. Soy-Based Products
Substituting animal proteins for soy-based options like tofu or edamame is a great favour that you can do for your heart. These plant-powered foods help lower cholesterol levels and also provide a range of other protective benefits. Tofu, tempeh, and edamame are all rich in protein, low in saturated fat, and packed with fiber, which makes them incredibly heart-healthy foods.
14. Flaxseeds
Flaxseeds might be small, but they have some serious heart-healthy nutrients. They’re one of the richest plant sources of omega-3 fatty acids, especially ALA, which helps reduce inflammation and prevent arterial damage.
They are also high in soluble fiber, which helps lower LDL (bad) cholesterol and supports healthy blood pressure levels.
15. Green Tea
A lot of people sip on green tea daily for weight loss, though it’s hard to say how much it actually helps. But one thing is for sure: green tea is packed with heart-healthy benefits. It contains antioxidants like catechins, which help lower blood pressure, reduce cholesterol, and improve blood vessel function.
16. Beetroot
This deep red root is packed with nitrates, which your body turns into nitric oxide. That helps relax blood vessels, improve blood flow, and lower blood pressure, all good things for your heart.
17. Avocados
Often called the fruit of the rich, and not just because they look good on toast. This creamy fruit comes with a bunch of health benefits, one of which is being great for the heart. It is loaded with healthy fats, especially monounsaturated fats, which help lower bad cholesterol (LDL) and support overall heart health.
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