25 Heart Healthy Foods for Life

From asparagus to sweet potatoes – Every bite (or sip) of heart healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells – the key to preventing heart disease.

Fresh produce provide the cornerstone for a heart healthy foods diet because they help wipe out free radicals in the bloodstream and protect the blood vessels.

You want all the heart healthy foods you eat to be in its natural form, as it comes from the ground, the less processed the better – raw fruits and vegetables are amazing for you. Try not to cook them as you destroy valuable trace minerals and nutrients.

Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important — offering all sorts of complex heart-protective phytonutrients.

Here is a list of the best heart healthy foods! The foods listed here are all top-performers in protecting your heart and blood vessels. We’ve also got menu ideas — so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

You can definitely reduce your risk of developing cardiovascular disease by eating these foods every day. Enjoy!

1. Salmon – Rich in Omega-3 fatty acids. Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2. Flaxseed (ground) – Rich in Omega-3 fatty acids; fiber, phytoestrogens. Ground flaxseed hides easily in all sorts of foods — yogurt parfaits, morning cereal, homemade muffins, or cookies.

3. Oatmeal – Rich in Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4. Black or Kidney Beans – Rich in B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber. Give soup or salad a nutrient boost by stirring in some beans.

5. Almonds – Rich in plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6. Walnuts – Rich in plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Catechins and reservatrol (flavonoids). Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7. Tea – Rich in catechins and flavonols (flavonoids). To make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.

8. Tuna – Rich in Omega-3 fatty acids; folate; niacin. Here’s lunch: Salad greens, fresh fruit, canned tuna. Keep a “Salad Spritzer” – a light dressing — in your office fridge.

9. Tofu – Rich in niacin; folate; calcium; magnesium; potassium. Tasty tofu is easy: Thinly slice “firm” tofu, marinate several hours, grill or stir-fry.

10. Brown rice – Rich in B-complex vitamins; fiber; niacin; magnesium, fiber. Stir in a few chopped veggies (broccoli, carrots, spinach) with brown rice for a tasty meal.

11. Soy milk – Rich in isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens. Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12. Blueberries – Rich in beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too — for trail mixes, muffins, salads!

13. Carrots – Rich in alpha-carotene (a carotenoid); fiber. Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14. Spinach – Rich in lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber. Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15. Broccoli – Rich in beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber. Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16. Sweet potato – Rich in beta-carotene (a carotenoid); vitamins A, C, E; fiber. Steam some for lunch and eat it plain or with pineapple bits.

17. Red bell peppers – Rich in beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches raw.

18. Asparagus – Rich in beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber. Grill or steam slightly, then dress with olive oil and lemon. It’s a pretty side dish.

19. Oranges – Rich in beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

20. Got orange juice? Check out the new nutrient-packed blends.

21. Tomatoes – Rich in beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber. For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

22. Acorn squash – Rich in beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber. Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

23. Cantaloupe – Rich in alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber. A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

24. Papaya – Rich in beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

25. Dark chocolate – Rich in magnesium, reservatrol and cocoa phenols (flavonoids). A truffle a day lowers blood pressure, but choose 70% or higher cocoa content. Or better yet, buy raw cacao nibs.

So there you have it, your total update on how to live life with a super healthy heart foods.  Remember that nutrition and exercise compliment each other.  So exercise, eat well and you will live a whole healthy lifestyle!

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