What are the best heart-healthy foods?


It’s important to avoid unhealthy foods while still eating foods high in nutrients, fibre, and healthy fats to avoid heart attacks. Although the number of deaths due to heart disease has decreased in recent years, these are still the number one cause of death in the world. The good news is that we now know more about how to prevent cardiovascular diseases, including strokes and heart attacks. Obviously, healthy eating habits and regular exercise can bring huge changes. We have compiled a list of 30 foods for you, which should be selected to limit the risk of cardiovascular disease.


Because salmon contains a lot of omega-3 fatty acids, it helps reduce the risk of arrhythmia (irregular heart rhythm) and atherosclerosis (plaque buildup in the arteries) and triglyceride levels. The doctor recommends eating fish at least twice a week, preferably fatty fish. Food supplements contain omega-3 fatty acids as well.


Oatmeal is rich in soluble fiber and has the particularity of lowering cholesterol. They act like a sponge in the digestive system, absorbing cholesterol, thereby removing cholesterol from the body without being absorbed into the blood. Nutritionists recommend avoiding instant oatmeal because they usually contain sugar. It is best to choose old-fashioned or even quick-cooked oats. Other whole grain foods, such as bread, pasta and polenta, as long as they contain whole grains, are also good for the heart.

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Blueberries, strawberries and other berries. Studies have found that women between the ages of 25 and 42 who eat more than three servings of blueberries and strawberries a week have a 32% reduction in the risk of heart disease. The authors of the study attributed to known compounds, a recent study found that they are anthocyanins and flavonoids (which are antioxidants) that can lower blood pressure and dilate blood vessels. Anthocyanins give plants red and blue colors.

Dark chocolate

Several studies believe that dark chocolate is good for your heart. For example, a 2012 study found that daily chocolate consumption can reduce the incidence of non-fatal heart disease and stroke in high-risk groups. Please note: Real dark chocolate must contain at least 60% to 70% cocoa. Dark chocolate contains flavonoids called polyphenols, which can help lower blood pressure. On the other hand (unfortunately), milk chocolate and most chocolate bars are not recommended.

Citrus fruits

Women who consume large amounts of flavonoids, such as those found in oranges and grapefruits, have a 19% lower risk of ischemic stroke (caused by blood clots). Citrus fruits are also rich in vitamin C, which is related to reducing the risk of heart disease. Beware of citrus juices that contain sugar. Also, please be aware that products containing grapefruit may interfere with the effects of cholesterol-lowering drugs.


Soy products, including tofu and soy milk, can add protein to your diet without increasing unhealthy fat and cholesterol. Polyunsaturated fatty acids are abundant in soy products (good for your health), fiber, vitamins and minerals. More importantly, soy can lower blood pressure for people whose diet is rich in refined carbohydrates. Finally, compared to milk or other proteins, soy protein can actually lower LDL or “bad” cholesterol.


There is no reason to use this “bad” starch stuffed with potatoes as an excuse to escape. As long as it is not a fried product, potatoes are good for your heart. Potassium is abundant in them, which may help lower blood pressure.. They are also high in fiber, which can reduce the risk of heart disease.


You should eat more tomatoes! Like potatoes, tomatoes are rich in potassium, which is very good for the heart. In addition, they are a good source of lycopene. Lycopene is an antioxidant carotenoid that can help eliminate “bad” cholesterol, keep blood vessels open, and reduce the risk of heart attack. In addition, because they are low in calories and sugar, they are compatible with a healthy diet.


We traced the watermelon culture of ancient Egypt in the Nile Valley region more than 5,000 years ago. The summer fruit star, this refreshing fruit is made up of 92% water. It not only hydrates, but also contains many essential elements for the human body, such as citrulline, which is used to synthesize arginine, which is an amino acid that promotes healing and cell division. Watermelon is rich in antioxidants, such as lycopene (lycopene also contains lycopene), which can help improve heart health. Therefore, consider decorating breakfast or snacks with a slice of watermelon.


Almonds, walnuts, pistachios, peanuts, and macadamia nuts are high in fiber, which is good for your heart. Vitamin E, contained in these fruits, aids in the reduction of bad cholesterol. Nuts, in particular, are high in omega-3 fatty acids. However, salted nuts should be avoided.


Almonds are good for your heart. They deserve special attention. According to researchers from the University of Toronto (Canada), eating 30 grams of almonds a day will reduce the level of bad cholesterol by 10% to 20%. Tests have shown that the level of efficacy of this diet is almost comparable to that of cholesterol-lowering drugs! These advantages are related to the richness of vitamin E in this dried fruit. Although almonds are high in calories, many studies conducted in the 2000s have shown that eating almonds does not lead to weight gain. Therefore, please do not hesitate to add this dried fruit to your diet. It goes well with cheese. You can also taste it as a simple snack.


Garlic has been used in cooking for over 5,000 years. Greek athletes used it to improve their athletic performance by using the food’s vasodilation and bronchodilation properties, which also aid in the reduction of bad cholesterol.

Raw garlic is preferable to cooked garlic. Thus, 2 to 5 grams of raw garlic and 10 to 15 grams of cooked garlic are recommended to minimize the risk of cardiovascular problems.


For centuries, this cereal has been cultivated. Tocotrienol, a form of vitamin E with strong antioxidant properties, is abundant in barley. Furthermore, tocotrienols have been shown in many studies to inhibit cancer cell proliferation. Finally, barley is high in soluble fiber, which helps to lower blood cholesterol levels and prevent insulin spikes. Remember to combine wheat flour and barley flour the next time you make a cake!


Legumes, such as beans, lentils, and peas, are an excellent source of protein without a lot of unnecessary fat since they come from plants. People who eat pulses at least four times a week have a 22% lower risk of heart disease than those who eat pulses less than once a week, according to one report. In addition, legumes can aid in the regulation of blood sugar in diabetics. It’s worth noting that black beans have a high magnesium content, making them an excellent ally in the fight against cardiovascular disease.

Olive oil

According to a study, people at high risk of heart disease who ate a Mediterranean diet (rich in cereals, fruits, and vegetables) supplemented by nuts and at least four tablespoons of olive oil per day reduced their risk of heart attack, stroke, and death by 30%. Monounsaturated fatty acids found in olive oil help to reduce cholesterol and blood sugar levels. Olives, whether green or black, are also a good source of “good” fat. So use them in your recipes!

Aromatic herbs

Antioxidants are abundant in chives, marjoram, rosemary, mint, and thyme. These herbal herbs boost your immune system and protect you from heart disease. Aromatic herbs can be used to improve your dishes and are recommended in salt-free diets due to their low sodium content.

Cayenne pepper

Cayenne pepper is a spicy pepper that belongs in the same category as herbal herbs. Capaicin, an antioxidant that stimulates basal metabolism, is responsible for the burning sensation associated with chili peppers. Capsaicin also stimulates the development of two hormones: adrenaline and norepinephrine. These hormones burn carbohydrates and store fats, making them ideal for weight loss diets. To stop bowel irritations, you must know how to eat it in moderation.

Red wine


Red wine has been shown to lower the risk of heart disease. It is, however, all about striking the right balance. As a result, drinking more than two glasses per day has the opposite effect. According to some experts, the wine’s advantages are due to a compound called resveratrol. You do not need to start drinking if this is not your habit! Other foods that contain resveratrol include peanut butter and grapes.


The cherry has a long and illustrious past. Its history can be traced all the way back to the 4th century BC! France, on the other hand, owes its extensive cherry cultivation to Louis XV, who adored the fruit. Cherry is known for its antioxidant-rich phenolic compounds (especially anthocyanins). It’s also one of the most antioxidant-rich fruits. In practice, these antioxidants neutralize the free radicals that cause plaque to form on the artery walls, obstructing blood flow and raising the risk of cardiovascular disease.

Green tea

Green tea, a traditional beverage in Asia, is gaining popularity in the West. Green tea is no longer a scoop: it’s healthy for your heart. According to a new report, people who drank more than four cups of green tea per day had a 20% lower risk of cardiovascular disease and stroke than those who “rarely” drank this beverage. Catechins, a type of antioxidant, may be responsible for this effect.

Broccoli, spinach and kale

You can’t go wrong with vegetables and more vegetables when it comes to your wellbeing. In general, these foods are beneficial to the heart. Green vegetables, in particular, will help to strengthen your heart. Carotenoids, which serve as antioxidants and protect your body from potentially harmful compounds, are abundant in these foods. They are also high in fiber and vitamin and mineral content. Kale is also high in omega-3 fatty acids.


Carrot intake on a daily basis has been linked to a lower risk of cardiovascular disease in two studies. This vegetable’s high content of vitamin A, which is healthy for eyesight and bones, will benefit you not only because of its antioxidant properties, but also because of its high content of beta-carotenes.


Men and women who drink six or more cups of coffee a day have a 10 to 15% lower chance of dying from heart disease or other causes, according to one report. According to other studies, drinking two cups of coffee a day will minimize the risk of cardiovascular disease and stroke by 30%. The reasons for this beneficial impact, however, are unknown.

Flax seeds

Flax seeds are high in omega-3 fatty acids, much like the ultra-chic chia seeds. One of the reasons these seeds are good for your heart is because of this. Another explanation is that it contains a lot of fiber. Crushed with other heart-healthy ingredients like dried blueberries, cranberries, or oatmeal, they’re delicious. You can also make a smoothie with them by combining them with soy milk and berries.


These scrumptious and mellow fruits have a well-deserved reputation. They are a good source of healthy fat for both the body and the heart. They’re high in monounsaturated fatty acids, which can help lower cholesterol and other heart disease risk factors. They’re still high in potassium and antioxidants. They can be eaten on their own or blended into guacamole with a few tomatoes, which are also heart-healthy.

Swiss chard

Swiss chard, which is low in calories and high in potassium, can help to lower blood pressure by lowering sodium levels in the cells. Chard green is preferable to chard yellow because it contains significantly more calcium and magnesium. They are sometimes substituted for spinach in Nice cuisine.


Raspberries comfortably take the top spot of all the red fruits that are good for your wellbeing. They are high in flavonoids (antioxidants), nutrition, and vitamin C, all of which help to lower the risk of stroke.

Dried apricots

Dried apricots are higher in potassium and have stronger antioxidant properties than fresh apricots, owing to the fact that dried apricots contain less water. They aid in the regulation of blood pressure and the prevention of hypertension.

Advice: Choose organic dried apricots, which are brown in color, as opposed to non-organic ones, which are neon orange.

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