1. Chia Seeds
Chia seed are deemed a super food because they can help lower bad cholesterol as well as regulate blood pressure. They contain a ton of fiber and a fatty acid that promotes cardiovascular health called alpha-linolenic acid.
Aside from their health benefits, they’re also fantastic for giving you a boost of energy. Aztec warriors used to eat them during battles for strength and stamina. Today, athletes eat them for similar reasons.
Spinach is one of the best leafy vegetables because it’s cheap, easy to prepare, and can be found almost everywhere. In addition, it offers you fiber, folate, and potassium, all of which help regulate blood pressure and promote healthy arteries.
This doesn’t mean you have to choke down a plate of plain raw spinach at every meal. You can add it to the dishes you already love, like smoothies or curries, or you can substitute it for half of your usual salad greens.
Avocados have earned their super food status due to the multitude of vitamins, minerals, and fiber they offer. They’ve also been proven to increase good cholesterol and reduce bad cholesterol. While not everyone loves avocados, they’re easy to add to your diet. For example, you can put them in salads and sandwiches for added flavor and color.
4. Oily Fish
To get the maximum benefit out of this super food, it’s recommended that you eat oily fish at least twice per week. Oily fish, such as mackerel, tuna, and salmon, contains healthy omega-3 fats and has been linked to healthy cholesterol levels. It’s also been shown to reduce one’s risk of heart disease and help repair artery damage.
5. Coconut Oil
Even though most people tell you to run away from saturated fats, they’re necessary for a healthy lifestyle. Coconut oil is one of the best saturated fats because it promotes artery health.
Obviously, too much fat can lead to obesity and other issues, but by adding just 15 to 30 milliliters of coconut to your diet per day, you can positively affect your cholesterol levels, allowing your body to process it more efficiently.
6. Green Tea
Green tea is a great source of catechins, which are a plant-based chemical that have been linked to reducing the amount of cholesterol that your body absorbs during digestion. As few as two cups per day can give you this effect. In addition, sitting down with a nice cup of tea relaxes you, which also promotes a healthy heart.
Broccoli is an excellent heart-healthy food that contains vitamin K, which helps prevent your arteries from hardening, as well as fiber, which helps reduce stress on your arteries by regulating your blood pressure.
However, be sure that you don’t overcook your broccoli because it could cause it to lose its nutrients. For a healthy, delicious side dish, simply steam the broccoli for a few minutes before serving.
You can reap a ton of health benefits from this common spice. It can reduce bad cholesterol and unclog your arteries in as little as five grams per day. It also contains antioxidants, which promote blood health. What’s great is that you can add it to nearly everything, including baked treats, tea, and coffee.
Asparagus isn’t only delicious—it offers great health benefits, too! Asparagus has been shown to lower blood pressure and reduce the risk of blood clots. It also contains a lot of fiber, vitamins, and other nutrients, but it can be expensive at times. That’s why it’s best to use it as a healthy treat. When you prepare asparagus, don’t use a lot of butter because it can counteract the health benefits of the asparagus.
10. Flax Seeds
Flax seeds are similar to chia seeds in that they can lower blood pressure and reduce artery inflammation because they contain alpha-linolenic acid. Even a small amount of flax seeds can help keep your arteries healthy, so feel free to add a tablespoon to your smoothie or favorite cereal.
Turmeric is known for its unique flavor and color and is a common ingredient in curry. However, you might want to add it to other dishes from now on because it helps promote a healthy heart. Adding turmeric to your diet could reduce plaque buildup and inflammation, and the curcumin found in turmeric can help remove fatty deposits from your arteries.
Coffee isn’t just a great morning pick-me-up—it’s actually good for you, too. Researchers claim that drinking one cup of coffee per day can reduce your risk of developing heart disease and that the relaxed feeling you get from drinking coffee is also beneficial to your heart. Remember, however, that coffee is a stimulant, so drinking too much may do more harm than good.
Almonds are both delicious and great for your heart. They’re easy to include in your diet because you can grab a handful before you head out the door, or you can throw some in a baggie to snack on during the day. They’re the perfect crunchy treat and are much healthier than chips.
Almonds are good for you because they contain good fats, vitamins, protein, and fiber, all of which help promote artery, blood, and heart health. If you’re not a fan of almonds, you can try walnuts instead.
While watermelon is often viewed as the epitome of summer, it can also be a great way to jumpstart your heart health. Watermelon contains an amino acid called L-citrulline that helps lower blood pressure and reduce inflammation in the arteries. It also promotes artery health because it stimulates your body to create nitric oxide.
Persimmons are rather difficult to find, but once you find them, you’ll realize it was all worth it. This is because they have antioxidants that help combat free radicals. They also have polyphenols, which are known to lower bad cholesterol.
The best part is that they are extremely versatile. You can eat them raw, much like an apple, or you can incorporate them into a variety of recipes. You can also purchase dried persimmons, which can be eaten as a delicious and healthy snack.
16. Olive Oil
Olive oil is a necessary ingredient in the Mediterranean diet and for good reason. It can help reduce your risk of developing heart disease because the fatty acids in the oil promote circulatory health.
Like a lot of healthy foods, olive oil isn’t cheap. If you find an inexpensive olive oil, it’s probably not 100% olive oil, so it won’t offer you the same health benefits. Therefore, it’s recommended to purchase the most expensive olive oil that you can afford.
Cranberries contain a plethora of antioxidants that have been known to promote circulatory and heart health while regulating cholesterol levels. Drinking one glass of cranberry juice every day can be enough to offer these benefits, but if you don’t like cranberries, you can drink a glass of red or black grape juice instead.
Spirulina, which is a type of algae, is probably the strangest item on this list. Most people ingest it as a supplement, but some health food stores offer it in a powdered form, which can be added to everyday foods like smoothies and cereal.
Spirulina contains a chemical that helps complete amino acid chains and regulates lipid levels in the blood, all of which promote general health and cell repair. Spirulina also contains fatty acids that have been known to reduce artery damage.
19. Orange Juice
As you may already know, orange juice contains a lot of vitamin C, but it also contains other nutrients that can contribute to your overall health. Orange juice has been linked to lower blood pressure and reduced artery damage. Just be sure that you avoid the sugary juices at the grocery store. In fact, it’s a better idea to make your own to ensure that you get all the nutrients you need without the added sugar and preservatives.
Pomegranates contain a lot of antioxidants that are super beneficial to your artery, blood, and heart health. Not only can they prevent artery damage, but they can also reduce your risk of developing blood clots.
They aren’t terribly easy to peel and eat, but if you can manage to harvest a few teaspoons, try adding them to your salad or favorite rice dish for a delicious twist on a classic. If you don’t want to spend the time peeling them, you could also drink pomegranate juice to get the same health benefits.