The heart is probably THE most important muscle in your body mainly because it keeps your blood flowing and delivering nutrients and oxygen to every single part of your body. Proper nutrition goes a long way if you want to keep it healthy. Heart diseases are the greatest killers in the developed world, over 40 million people suffer from them, however, healthy habits can really make a difference.   

 Citrus fruits

Chronic low levels of Vitamin C are now considered as an important risk factor for heart disease. Some individuals are more vulnerable than others, however, this deficiency is rather easy to treat by simply eating some fruits like oranges, lemons or grapefruits (rich in vitamin C). Citrus fruits also have a lot of soluble fiber and pectin. This vitamin will strengthen your blood vessels, protect you from oxidative stress, decrease cholesterol absorption and neutralize other harmful molecules. Cantaloupes and papaya are also good options. 

 Kale and Spinach 

Leafy greens contain antioxidants, fiber and healthy fatty acids (not harmful for your arteries). For many of us, the idea of eating these every day or very often is really unpleasant, as our attitudes towards these foods have not changed since you were 9, however, we recommend finding creative ways to include them in your diet. Health and pleasure can meet if you use your imagination, so we are going to help you with some basic recipes. 

Garlic 

Garlic is an odd food to be on this list, mainly because of its unexpectedly long history and a large body of research related to several different diseases, especially those of the heart. People who eat garlic have a lower risk of cardiovascular diseases. This is because of its effect of lowering both blood pressure and cholesterol. People with atherosclerosis are also advised to eat more garlic. 

Red Wine 

The science behind this one is still a bit controversial, but, there are chemical compounds in red wine that some associated with beneficial effects against heart disease. The precise mechanisms are not well understood and the magnitude of the effects is still being debated, so, if you are a bit resistant to incorporating more alcohol to your diet, the same compounds are resent in red grapes and most red fruits.

Dark Chocolate 

Dark chocolate has a large percentage of raw cocoa, which has flavonoids and other compounds. Several large studies reported that diets that include raw cocoa can result in lower “bad” cholesterol levels in the blood. Although chocolate is delicious, a better way to take advantage of its benefits is by eating raw cocoa directly. Chocolate has sugars and fatty acids that may be harmful when consumed regularly. 

Sardines 

Sardines are rich in Omega-3 (O3).  O3 can help your heart by lowering triglyceride levels, raising good cholesterol and helping against inflammation, some studies even claim it to reduce the risk of death from cardiac diseases. Salmon, tuna, mackerel, and trout are excellent alternatives to sardines. 

Legumes

People with diets rich in legumes are at a lower risk of heart problems. Scientific studies clearly report the protective effects of legumes and whole grains over the heart, however, the exact reason or mechanism behind this protection remains unknown. Some report legumes reducing plaque in the blood vessels and blood pressure.

Healthy Nuts 

Almonds are particularly interesting examples of this category. Many studies say that almonds help to improve things like incidence or risk of several heart diseases. These effects are mainly attributed to them containing healthy fats, fiber, and protein, also, Some associate almond consumption to a 28% decrease in the risk for heart disease. 

Pomegranates 

Pomegranates have very interesting properties relevant in the fight against the advancement of heart disease. This fruit has antioxidant, anti-inflammatory and anti-hypertensive effects, also, it prevents the formation of harmful plaque and generally reduces the progression of several dangerous processes. Drinking 80 oz of juice each day is highly recommended.

Berries 

Berries are usually rich in fiber and other healthy nutrients. Blueberries, in particular, have been studied extensively for their potential against heart disease. Blueberries have a lot of antioxidants, help reducing plaque and can significantly reduce the risk for coronary heart disease. This is not only exclusive to blueberries, in general, a diet with a mix of berries will get these benefits. 

Beets 

Ok, this one may be odd, but the basic compounds mainly present in beets are folate and betaine. These are related to positive effects over heart disease risk and incidence, however, several studies seem to indicate that different races react differently to beet-rich diets, therefore, no absolute recommendation can be made.

Turmeric 

Turmeric is a root, usually used as a spice, that has great properties to avoid the increase in cholesterol levels, which, naturally is important to avoid the development of cardiovascular diseases. Now, healthy food alone is not sufficient to completely protect you against disease, but still, turmeric will help greatly. 

Chia Seeds 

This item is present in this list mostly because of its convenience. Chia seeds are a source of Omega-3, which is a healthy component that helps to reduce the risk of death related to heart disease. Some fish are better sources of O3 than chia seeds, however, the seeds are cheaper and easier to incorporate into a large variety of dishes.

Apples 

Apples are rich in a large variety of antioxidants (some of which we’ve already mentioned in this article). Flavonoids are an important component responsible for the antioxidant effect of apples, however, again, the main reason why apples are present in this list is mostly because of their convenience, as they are very easy to get and considered as a very common and tasty treat for most people.

Broccoli for the Heart 

Broccoli contains many important vitamins that carry importance for the maintenance of a healthy heart. Vitamin C and E, potassium, folate, calcium, and fiber are only a few of these beneficial nutrients.

As you may have noticed, many elements in this list share helpful compounds and properties, therefore, this may help you by giving you the option to create a more personalized diet that may help you fight against heart disease.