SUPER FOODS
Around You
For All of Your Daily Healthy Living .

( This healthy foods article was received from my respectable Sayar Dr .Ohn Myint ,of a World Bank Advisor , now retired . He mailed me recently . )

Worldwide
WHAT SUPERFOODS KEEP YOUR HEART BEATING? READ ON TO UNCLOG YOUR ARTERIES AND WARD OFF HEART ATTACKS!
Published on 04/16/2019
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You know what doesn’t sound good? High blood pressure. Diabetes. Clogged arteries. High cholesterol. Obesity.

You know what does sound good? Superfoods.

The heroes your heart needs are listed conveniently below for your healthy lifestyle assistance. You probably don’t have the time to scan through medical studies or take nutrition classes – but luckily we do. Those problems we used to scare you into reading this article are easily prevented, in part, by changing your diet with all or some of the delectable superfoods we’ve listed below. Stay healthy with these hearty superfoods! Remember, it is not enough to just have a handful of blueberries or a spoon of chia seeds once in a while and expect your immune system to stay strong and healthy, and your heart doing its job without difficulty; it has to be part of a lifestyle decision to live your best life! And for the final wise words before we move into our list, keep in mind that MODERATION is the keyword in every healthy lifestyle (so, yes, almonds are good for you, but not bagfuls of them every day!).

1-Oranges
This juicy and sweet soccer mom staple is more than an energy boost for pre-teens at halftime! On top of quenching your thirst, you’ll gain some serious nutrients: vitamin C, potassium, and pectin (which is fiber). Turns out, potassium isn’t just for bananas; it also helps lower blood pressure, moderate sodium intake, and neutralize proteins that contribute to heart scar tissue or heart failure. Pectin plays an important role too and helps absorb cholesterol in foods.

Oranges
Oranges
2-Kale
Beyond being the most joked about cabbage, kale brings the heart as well as the laughs. Whether you massage it before tossing it in a salad or mix it into a smoothie, kale is loaded with omega-3 fatty acids, antioxidants, and (you guessed it) more fiber! Kale leads the leafy greens as far as heart health goes, as it helps maintain the cardiovascular system and helps prevent heart disease. Naturally, it’s low in fat and calories as well, which rounds out this near-perfect leaf quite well.

Kale
Kale
3-Garlic
One of the most versatile foods on our list, garlic provides the flavor, vampire repellant, and heart boost! Although it may be the least exciting on that list, garlic reduces enzymes that negatively impact your blood vessels and tackles the plaque in your arteries. Knowing vampires won’t be around won’t be the only reason your blood pressure is lowered when this bulbous plant is a key part of your diet. Just make sure not to burn it when frying, as that just leaves a bad smell in the house.

Garlic
Garlic
4-Red Wine
A constant favorite regardless of the health benefits, it’s nice to know that red wine also helps keep cholesterol in check and boost high-density lipoproteins (HDL) levels. Like kale, it’s loaded with antioxidants but the ones in red wine help stave off coronary heart disease. While it’s making your inhibitions flexible, it’s doing the same for your blood vessels. The bad news? Avoid the infamous “rosé all day,” the experts definitely emphasize moderation in order to fully capture the health benefits.

Red Wine
Red Wine
5-Chocolate
Like you needed a list to tell you to eat chocolate! Luckily for you, chocolate (especially raw cocoa and dark chocolate) also has heart benefits. Harvard researchers found a solid benefit to eating raw cocoa regularly. Participants had lower blood pressure and symptoms of hypertension were absent. Dark chocolate is rich in flavanols, which is an antioxidant that does basically the same job that red wine does: keep blood vessels flexible, lower blood pressure, and stave off heart-related disease. Remember, we are talking about high content cocoa chocolate and not the common candy bar, sorry!

Chocolate
Chocolate
6-Lentils
It was just a matter of time. Lentils are my least favorite on the list but if it’s prepared right, this super legume has more potassium than a banana and brings a lot of vitamins and minerals to the table. In the right soup or dish, you’ll get plenty of protein and energy, and is another food on our list that is a part of the DASH diet. Although “super legume” doesn’t have the same ring to it as “superfruit,” lentils do reduce blood pressure and are another important food for a healthy heart.

Lentils
Lentils
7-Almonds
As arguably one of the tastiest members of the nut family, studies show that almonds are also loaded with healthy nutrients that can help boost your memory, intelligence and reduce your risk of diabetes and heart disease. So eating a handful of almonds can help lower cholesterol and due to a high level of plant sterols, prevent the absorption of harmful LDL and slash the risk of cardiovascular disease. You can also make a tasty non-dairy milk out of almonds.

Almonds
Almonds
8-Pomegranates
You know what? Scratch the whole list so far. This superfood seems to have the longest list of benefits yet. On top of preventing heart disease & protecting your arteries against plaque, this fruity blend of antioxidants helps prevent strokes, prostate cancer, diabetes, and Alzheimers, according to studies. Not enough? It also keeps skin, joints, teeth, and livers healthy. Time to start calling is a “pomegreat!” Only the nimblest of fruit fans can eat pomegranates without making a mess!

Pomegranates
Pomegranates
9-Blueberries
The ever-intrepid heart researchers and nutritionists recommend three servings of blueberries and/or other berries per week to keep your heart and arteries healthy! (Read on to see what other berries come highly recommended!) Like many other foods packed with nutrients and antioxidants, blueberries help ward off some of the causes of cancer while they reduce the risk of heart disease. A true double threat. Blueberries also possess incredible anti-inflammatory properties, amazing for those suffering from inflamed bowel disease.

Blueberries
Blueberries
10-Beets
Beets. Betaine. B-vitamin folate. You might remember a certain member of the popular sitcom, The Office, who is a massive fan of the red vegetables. While not as infamous or catchy as Dwight’s “Beets. Bears. Battlestar Galactica.” from The Office, our list only contains things that help your heart! (The latter two are plant alkaloids and antioxidants found in beets.) Just about everything on this list lowers your chance of heart disease. Beets do it by reducing how much homocysteine is in your blood.

Beets
Beets
11-Salmon
Even though this fish is known for swimming upstream, it helps your blood flow downstream by expanding constricted vessels. However, your cook it (or not, for any sushi fans reading), you’ll find that taking a bite of salmon will help your body take a bite out of triglycerides and blood clots. Whether you prefer Chinook, Coho, Chum, Sockeye, or Pink, you’ll certainly love decreasing your risk of heart disease with salmon. Sushi fans, make sure that you get enough salmon sashimi!

Salmon
Salmon
12-Tumeric
While salmon’s spawn spans across multiple oceans, turmeric has been used in the east for centuries. As its popularity grows, so do science’s discoveries about health benefits! Curcumin, found in turmeric, fights against heart enlargement. And that’s on top of helping blood pressure and weight both stay in healthy ranges. Curcumin is another phenomenal anti-inflammatory and those with pain or inflammation, internal or external, would benefit greatly from consuming the stuff in large quantities, maybe even in capsule form.

Tumeric
Tumeric
13-Apples
With a palette of flavorful varieties, apples should be a superfood most folks can happily consume. Your heart will be Golden with this Delicious treat, your doctor will be Jazzed about your heart health, and you’ll increase your odds of living to be an old Granny Smith with this antioxidant-laden fruit in your diet. Apples are incredibly delicious and come in an incredible range of flavors and types in today’s magnificent world of fruit, far beyond red, yellow, and green.

Apples
Apples
14-Avocados
Now that Hawaii can share their avocados with the world, it should be easier to get ahold of this single seed berry. (Surprise! Didn’t think this would be one of the berries this article alluded to earlier, did you?!) Avocados have been hilariously blamed for shifting millennials’ spending power from home ownership to toast but what you can actually blame avocados for is being rich in potassium and monounsaturated fats. That helps you lower cholesterol and keeps your heart healthy. Maybe millennials are planning for their future by eating all that avocado toast…

Avocadoes
Avocadoes
14-Eggplant
Eggplants are for more than saucy text messages! They are great not just as a meat replacement for a parmesan dish but also to help your cardiovascular system improve circulation. Surprisingly similar to chocolate, eggplants also have flavonoids. On top of that, a charming cocktail of nasunin, antioxidants, vitamins, and minerals round out this member of the nightshade veggie family and make it a formidable opponent to high cholesterol, cell membrane damage, cancer, blood clots, and heart disease.

Eggplant
Eggplant
16-Broccoli
The vegetable that prolongs children’s time at the dinner table can also help prolong your life. Look to broccoli for help keeping cholesterol in check and blood vessels pumping! Compared to the other superfoods on this list, what makes broccoli unique is sulforaphane, which serves both as an anti-inflammatory and a way to prevent chronic blood sugar problems. The tiny ones in stir fry dishes count for all this, right? Cause those ones are so much more palatable…

Brocolli
Brocolli
17-Carrots
Turns out, carrots don’t help you improve your eyesight but you can thank the British for spreading that lie to protect their new radar technology from German eyes during World War II! And just like the Allies fighting the Axis with secret tech, carrots fight free radicals (which contribute to heart disease) with carotenoids, yet another important antioxidant. Carotenoids combined with vitamins A, K, and C and other nutrients round out this super food’s superpowers that benefit your skeletal, nervous, and cardiovascular systems.

Carrots
Carrots
18-Sardines
Potentially known to some as the “anti-chocolate” this acquired taste is worth it if you value high levels of good cholesterol and lower levels of the detrimental triglyceride. Thanks to those omega-3 fatty acids, sardines can help your heart do those two things and bring down inflammation and prevent heart disease. In the city of Durban, South Africa, what is known as a ‘Sardine Run’ takes place annually. You can bet that Durban’s population is incredibly healthy!

Sardines
Sardines
19-Chicken
If you need a break from “chicken of the sea” and other fish and you’re trying to be heart-conscious and avoid red meat, chicken packs the protein punch for you! This lean meat fills the meat cravings for the health-conscious carnivore and keeps you heart-healthy, provided you order or make it grilled, baked, or stir-fried and not fired or wrapped in red meat. Chicken has a variety of health benefits, beyond that of protein, and there are a variety of benefits to be enjoyed from its different body parts.

Chicken
Chicken
20-Chickpeas
For those among us who like hummus, here’s another reason to put your pita in this popular dip! Chickpeas bring a lot to the table: potassium, vitamin B6, fiber, and vitamin C, which all help to lower cholesterol and drop your risk of heart problems later on. Not bad for a food normally eaten after its been churned into a thick legume smoothie. Chickpeas are incredibly versatile, and there is good reason why Middle-Eastern cuisine includes the little fellows in so much of its dishes.

Chickpeas
Chickpeas
21-Coffee
Before you shift your diet to only chocolate, wine, and coffee, it’s worth mentioning the keyword here: moderation! A recent study showed coffee has properties that reduce some serious health issues like heart failure, stroke, and coronary heart disease (no more than two a day, and black!). No word on creamer, cow’s milk, and sugar but I wouldn’t hold your breath for those common coffee additives to make this list! Start enjoying your coffee black and begin weaning yourself off the unhealthy extras.

Coffee
Coffee
‘22-Cranberries
Spice up a salad, sip on cranberry juice, or snack on these natural gummies on their own. This superfruit helps your heart stay healthy and prevents UTIs. On top of that, adding these to your diet lowers your chance of getting gum disease, stomach ulcer, and even cancer! This is another fruit that when juiced possesses incredible anti-inflammatory properties. You might find the stuff a bit difficult to get used to, given how tart it is, but it is worth the acquired taste.

Cranberries
Cranberries
23-Figs
Newton knew what he was doing: figs are a rich source of heart-healthy nutrition like calcium and fiber. Eating it raw, dried, or in a jam is more than a good preventative move, it can also reverse the effects of heart disease. Figs are jam-packed with natural sugars, soluble fibre, and essential minerals, such as iron, copper, and magnesium. Figs grow on trees called ficuses, being a member of the diverse and lovely mulberry family.

Figs
Figs
24-Flax Seeds
Flax seeds bring the heat! If by “heat” you mean “omega-2 essential fatty acids.” This popular add on for everything from smoothies to salads is rich in estrogen and antioxidants. If you don’t eat fish or nuts, its time to make flax a starting player instead of second string in the lifelong game for a healthy heart! There is a good reason why flax seeds have been a staple in many traditional people’s diets for hundreds of years.

Flax Seeds
Flax Seeds
25-Chilli Peppers
Buying tickets to a Red Hot Chili Peppers concert might be good for your heart’s emotions but a consumable red hot chili pepper is good for your actual heart! Pick a pepper with capsaicin, if you can handle that extra kick! That spice will help lower blood pressure and cholesterol. Just make sure not to over-indulge in the spicy treats, as we all know what happens when you get ‘ring sting.’ Chilli peppers go incredibly with most savory meals.

Chilli Pepper
Chilli Pepper
26-Ginger
Those thin slices on your sushi tray are for more than palate-cleansing before your next roll! Consuming this hearty root will add a fragrant spice to your dish and help you avoid high blood pressure and coronary heart disease. Anyone who has ever had a hot toddy will tell you how incredible ginger is for fighting the flu. The active property within ginger is gingerol, which is brimming with antioxidants and anti-inflammatory qualities. Did you know that ginger is also incredible for warding nausea? Mothers-to-be, take note, as ginger is amazing for helping with morning sickness.

Ginger
Ginger
27-Grapefruit
Many people aren’t sure what the difference between a grape and a grapefruit is (seriously?!). If you’ve figured it out, you’ll be able to add a lot of fiber, potassium, lycopene, vitamin C, and choline to your diet. That’s a lot of heart maintenance in one fruit! Grapefruit is also a recommended fruit on the Dietary Approaches to Stop Hypertension (aka DASH) diet, which has been proven by the National Institutes of Health to lower and control hypertension. The U.S. News and World Report also ranked DASH the #2 diet for folks with diabetes.

Grapefruit
Grapefruit
28-Green Tea
This calming tea packed with antioxidants, which makes it another ally in the fight against plaque in arteries! And it does that while lowering LDL cholesterol and triglycerides. Can someone make a wine-coffee-green tea super cocktail so we can get all the benefits at once? (Just kidding, don’t do that! Gross.) The trick to making the perfect cup of green tea is to wait a few minutes for the kettle to cool down after boiling.

Green Tea
Green Tea
29-Kidney Beans
We know its names for the kidney but – surprise! – kidney beans really “bean-efits” your brain and heart. (“Heart & Brain Bean” just doesn’t have that same ring to it.) Kidney beans help boost your memory on top of the plethora of heart benefits, like lowering homocysteine (and therefore your risk of having a heart attack). This bean is low in fat and high in fiber, vitamins, and minerals, which reduces the risk of peripheral vascular diseases, strokes, cancer, and diabetes. Certainly, that makes it the #1 kidney shaped food on this heart-healthy list!

Kidney Beans
Kidney Beans
30-Kiwi
Don’t confuse the cute bird with the cute fuzzy fruit! Inside one kiwi you’ll find a juicy green fruit that’s packed with vitamins B, C, & E; polyphenols, magnesium, potassium, and copper. (Inside the other, a tiny bird!) These edible elements from the periodic table reduce clots and keep your whole heart system healthy. Kiwifruit is also packed with antioxidants and will keep your immune system strong. Having troubles with indigestion? Kiwi is an excellent source of dietary fiber.

Kiwi
Kiwi
Mackerel
Like all the fish on this list, mackerel is rich in omega-3 fatty acids and makes it another option in a pescatarian’s diet to protect your heart against disease and cancer. On top of omega-3’s, it’s got minerals like selenium that help keep you healthy! Fishy experts rank mackerel as one of the most beneficial types of fish to munch. If you are worried about how much vitamin B12 you are consuming, mackerel is an incredible source of the rarely-sourced vitamin.

Mackerel
Mackerel
31-Oatmeal
Despite the ever-popular Brown Sugar & Cinnamon and other flavor options, it’s probably best for your heart to stick with plain oats and add on your favorite fruit topping. Oatmeal is a top breakfast choice for weight loss, diabetes, and – no surprise here – keeping your heart healthy! The secret sauce in oatmeal is folate, potassium, omega-3’s, and fiber. Speaking of fiber, if you want to enjoy the best toilet sessions imaginable, then make oatmeal a daily meal.

Oatmeal
Oatmeal
32-Pears
While always playing second fiddle to the ever-popular apple, pears are an “appletizing” option that brings some of the same benefits with a comparable blend of fiber, nutrients, and antioxidants. Pears help lower blood pressure, cholesterol, and risk of heart disease. Pears also contain plenty of niacin and folate, which are essential for keeping your body’s cells in top working condition. Keep an eye out for reddish pears, which are bound to contain anthocyanins, compounds essential for boosting your heart’s wellbeing.

Pears
Pears
33-Asparagus
If your heart could talk, it’d say “asparagus is a great pair for us!” Asparagus is a great pairing for your heart health cause it’s loaded with vitamins A, C, E, & K; folate, and fiber. That’s great for everything from regular bowel movements and general digestive health to endocrinological health (i.e., diabetes) to cardiovascular health. You probably wish this list was all wine, chocolate, and coffee but, as you can see, vegetables are so important to heart health!

Asparagus
Asparagus
34-Quinoa
This Peruvian super grain sounds a lot more exotic than it tastes! That makes it an easy addition that adds texture to chili, salad, and other dishes or an easy replacement for rice for folks who need to add a ton of fiber to their diet. It’s got all nine essential amino acids. Of course, it’s also got minerals and antioxidants. It’s an ideal choice for regulating your cholesterol levels, blood sugar levels, weight, and blood pressure. You know what? Cancel the list. We’ve peaked with quinoa.

Quinoa
Quinoa
35-Spinach
Just kidding! Don’t cancel the list, we’ve got more superfoods to cover. Less than a handful of spinach will give you five times your daily dose of vitamin K. Spinach keeps your bones strong and lowers the chance of blood clots. Like quinoa, it can go in salad, the right soup or stew, and mixes well with pasta. If you cannot make it past the bitter taste of spinach, try blending it with some garlic and pepper to make an incredible pasta sauce.

Spinach
Spinach
36-Strawberries
This classic summertime fruit helps your body work well year-round. Strawberries pack a flavorful low-calorie punch to help burn fat, widen arteries, and prevent plaque build-up. Did you know that there is a healthy form of cholesterol, known as HDL? Strawberries are loaded with HDL cholesterol. Then there are plenty of special antioxidants in strawberries, called polyphenols. Strawberries are a sweet treat that are free of cholesterol, sodium, and fat. Blend the little red fellows with some oat milk for an incredible replacement of unhealthy milkshakes.

Strawberries
Strawberries
37-Sweet Potato
Despite many grocery stores not knowing the difference between a sweet potato and a yam, this versatile potato can round out a ton of dishes! (Hint: chain grocery stores tend to label sweet potatoes as yams!) A true sweet potato will be backed with potassium and can help regulate your heartbeat and lower blood pressure. Sweet potatoes can be chopped into french fries for a healthier alternative to the potato version for your next cheat meal.

Sweet Potato
Sweet Potato
38-Walnuts
Nuts are a great heart-healthy snack and walnuts are a prime example! They’ve got an omega-3 called alpha-linolenic acid (ALA) and you’ll notice a theme on this list: Omega-3’s are one of the most mentioned components to a heart-healthy food! Walnuts will help you keep your blood pressure and cholesterol in check. Have you ever wondered why walnuts are shaped like brains? Ironically, they are incredibly healthy for the mind, as along with Omega-3 fatty acids, they also remove the oxidative stress in our grey matter.

Walnuts
Walnuts
39-Watermelon
The “water” in “watermelon” is no joke – watermelon is over 90% water. Eat them beachside, poolside, or as a side and you’re giving your body vitamins A, B6, & C; magnesium; and potassium. Watermelons are great for hydrating and controlling blood pressure and cholesterol. Watermelon contains citrulline, which is an essential amino acid. Scientists have begun looking into the cancer-fighting benefits of watermelon, as eating the fleshy fruit will reduce the insulin-like growth factor in the body.

Watermelon
Watermelon
40-Bananas
If you remember the 1997 classic, “Honey, We Shrunk Ourselves”, then you know that bananas are packed with potassium! (If that statement confuses you, we suggest catching up on Rick Moranis’ filmography!) Bananas truly have it all: protein, fiber, resistant starch, and the aforementioned potassium. This low-energy-dense food helps everything from weight loss, muscle performance, heartbeat, and blood pressure. Keep your heart healthy and reach for a banana, especially if you can’t find the potassium pills and your parents have shrunk and can’t help you find your potassium pills!

Bananas
Bananas
41-Olive Oil
Extra virgin olive oil is a key Mediterranean ingredient and adds a heart-healthy boost for everything from sautéing to dipping bread. This oil is packed with monounsaturated fat, which helps lower harmful LDL cholesterol, keeps your blood flows uninhibited, and helped keep your blood glucose at healthy levels. In moderation, moderation, moderation. An olive-oil rich diet will also reduce the effects of inflammation, thanks to the natural oil’s high antioxidant content, mimicking the effects of ibuprofen.

Olive Oil
Olive Oil
42-Soy
Vegans and vegetarians should already know the benefits of tempeh and tofu for packing protein into a meatless diet! Those soy-based meat substitutes and other soy products add a ton of protein, fiber, and omega-3’s into anyone’s diet. Some studies report soy can lower LDL cholesterol. We also know that are cholesterol-free and low in saturated fat. Next time, reach for soy milk for your latte instead of lactose-laden cow’s milk! Fellas, please disregard anything that you have heard regarding soy’s testosterone-reducing effects. That is complete nonsense.

Soy
Soy
43-Apple Cider Vinegar
Often used for setting fruit fly traps, this stinky vinegar can also trap you into heart-healthy habits! It’ll help lower cholesterol, blood pressure, triglyceride levels, and – most importantly – your risk of heart disease. Apple cider vinegar is a firm favorite for natural healing fans, and it was used to disinfect wounds for thousands of years. If you love to pickle your vegetables, apple cider vinegar is a fantastic choice, as it greatly slows the growth of E. coli in food, a bacteria infamous for ruining food.

Apple Cider Vinegar
Apple Cider Vinegar
44-Black Beans
Burritos, soups, and dips – oh my! These beans help you feel full without adding too much fat to your diet even though they are packed with fiber, potassium, protein, and other vitamins and nutrients. Lower cholesterol & reduce your risk of heart disease with some black beans today! Fair warning, that joke about beans bringing gas to anyone who eats them has plenty of truth to it, so make sure not to order a dish with beans in it when you go on that first date.

Black Beans
Black Beans
45-Reduced-Fat Yogurt
Yogurt’s active cultures add vitamin A, B2, B6 & D; iodine; zinc; calcium; and another common item on this list, protein! Ward off strokes, heart disease, and cancer while you reduce blood pressure with reduced-fat yogurt! Yogurt is incredible for healthily balancing your gut bacteria. Please make sure that you do not buy flavored yogurt, as that is a sugary trap. While the taste of plain yogurt might be an acquired taste, you can make a fantastical breakfast bowl with oat clusters and your favorite berries.

Reduced Fat Yogurt
Reduced Fat Yogurt
46-Cabbage
For yet another way to add some variety in your salad, look to this leafy green to bring some vitamin C your way! In addition to being a key antioxidant that boosts your immune system, vitamin C also helps keep arteries healthy. Cabbage is quite a low-calorie way to keep your heart healthy! Cabbage is a firm favorite among those suffering from chronic illnesses that include inflammation. If you can stomach it, cabbage juice is a fantastic anti-inflammatory packed powerhouse.

Cabbage
Cabbage
47-Brown Rice
We all know brown rice is second to white rice in popularity but brown rice beats white rice for most nutrients! Brown rice has more nutrients, vitamins, and minerals. Swap out white rice for brown if you’re looking for weight loss, diabetes preventions, and a lower chance of heart disease. Cause, in the words of Mitch Hedberg, “Rice is great if you’re really hungry and want to eat two thousand of something.” It’s also great for heart health!

Brown Rice
Brown Rice
48-Coconut Oil
This ingredient barely made it onto the list so be cautious about overdoing coconut oil! Coconut oil’s lauric acid can increase LDL cholesterol but it also contains HDL cholesterol. If you remember, LDL cholesterol is the one we want less of however we want more HDL. The idiom elementary teachers use for glue, “a little dab will do ya,” certainly applies here! Coconut oil is incredible for skin conditions due to its external anti-inflammatory properties. From dandruff to yeast infections, coconut oil is your skin’s best friend.

Coconut Oil
Coconut Oil
49-Cauliflower
The Robin to broccoli’s Batman, this sidekick will never get as popular as broccoli but that doesn’t mean you should avoid it! Swap in this veggie to your diet if you want to keep your cardiovascular system in tip-top shape! Health benefits include: prevent stomach disorders, fight respiratory problems, strengthen bones, and more! Call on cauliflower for high fiber, low carb option. Cauliflower is incredibly popular among vegans as it can be used to create healthy pizza bases and bread.

Cauliflower
Cauliflower
50-Dragon Fruit
You might never have even seen this tropical fruit in person, and it is rather difficult to source in some parts of the world. But if you have some spare time, hunting for dragon fruit is worth the effort. Dragon fruit won’t breathe fire but it will help you put up a fight against heart problems! Delicious taste & immune system boosting, this fruit brings loads of phytonutrients, antioxidants, polyunsaturated fatty acids, and vitamins into your body to keep you going!

Dragon Fruit
Dragon Fruit
51-Pistachio
Did you know that pistachios grow on the pistachio tree, and are actually the huge plant’s seeds? Unfortunately, pistachio ice cream likely does not count for heart health, even if it reduces stress as you eat it! Look to these to provide good and unsaturated fats and fatty acids, and plant sterols to help you go from cardi-no to cardi-yes! Puns aside, these nuts hold a lot of protein, potassium, and antioxidants inside their shells. If you are worried about encountering cardiovascular disease somewhere down the line, pistachios are your best friend, as they greatly lower the chances of suffering from heart-related conditions.

Pistachios
Pistachios
52-Pumpkins
Next Halloween, be sure to save the guts from your carving to harness the vitamins, antioxidants, and more for your heart! Pumpkins, like most items on this list, have potassium and fiber. They also contain beta-carotene, phytoestrogens, and vitamin C. That will pack quite a punch to help your immune system, cholesterol, blood pressure, and heart health! Let’s keep Halloween scary because of the costumes not because of your heart, okay? Add pumpkin to your diet for a seasonal twist to assist your cardiovascular system!

Pumpkin
Pumpkin
53-Brussel Sprouts
Once a despised vegetable for children, this veggie is a popular roasted appetizer at restaurants. These sprouts have so many glucosinolates, protein, iron, and potassium the health benefits are basically sprouting out of them! Sprouts will help you detox and lower your cancer risk all the while boosting your heart health. Brussel sprouts are an incredible source of vitamin K, needed for the development of strong and healthy bones and the clotting of blood. You are assured fantastic gut health if you munch on Brussel sprouts often.

Brussel Sprouts
Brussel Sprouts
54-Olives
Olives can add a heart-healthy touch to a pizza or ruin the slice completely, depending on how your taste buds feel! If the benefits help the anti-olive crowd stomach them, then it’s worth noting they are overflowing with monounsaturated fat, antioxidants, and nutrients. A good choice for heart health and weight management! Are you looking to top up your vitamin E reserves? Grab a jar of olives! The best part about olives, however, is how versatile they are within cooking, going with almost any dish.

Olives
Olives
55-Cinnamon
The viral cinnamon challenge had some serious health drawbacks but this spice in moderation is an extremely healthy spice! Cinnamon has a lot to offer, including calcium and manganese, which helps you think and keep your heart pumping. Combined with fiber, it’s the perfect way to spice up your health and control blood sugar and cholesterol levels. Chinese herbal medicine doctors swear by cinnamon, as it is an essential part of many anti-bacterial, anti-fungal, and anti-viral Chinese medicine.

Cinnamon
Cinnamon
56-Edamame
This addicting Asian appetizer is absolutely appealing for cardiovascular health! The plant proteins, folate, fiber, and phytosterols help this soy snack regulate cholesterol levels. You will be served edamame beans, also known as immature soybeans, as a starter in many Asian restaurants, and for good reason. If you are a vegan bodybuilder, you should know that edamame beans are made up of almost 12% protein. Some studies have shown that edamame beans may contribute to the fight against high cholesterol.

Edamame
Edamame
57-Collard Greens
Beyond just soul cooking, this family includes the previously mentioned broccoli, cabbage, Brussel sprouts, and kale as well as bok choy, rutabaga, and turnips. Collard greens are the Avengers of fighting heart disease, obesity, and diabetes. Low in calories and high in vitamin A, lutein, and zeaxanthin, choose collard greens as the veggie choice for your next meal! Collard greens are also packed with vitamin K, which will strengthen your bones to the point that your risk of bone fracture is moderately reduced.

Collard Greens
Collard Greens
58-Water
Surprised? No? We weren’t either. Water keeps you hydrated, which is a key part of staying healthy. Combine a fruit from this list to add a subtle flavor to your glass of H2O that assists weight regulation, cardiovascular performance, and cognition, all while providing a metabolism boost. Water is essential for evenly distributing nutrients and water throughout your body. One of the saddest parts about the chaotic nature of modern living is that people do not have the time or thought to drink enough water.

Water
Water
59-Tuna
Jessica Simpson helped raised the profile of this fish, although it’s probably tasty enough to stay a staple of many folks’ diets! Her gaffe if your gain, cause this fish has the omega-3’s and essential amino acids you need to keep your muscle tissues and heart, healthy. Tuna is a superb source of vitamin B12, used by your body’s cells for the production of DNA, as well as the formation of red blood cells. Keep your cholesterol in check with tuna.

Tuna
Tuna
60-Raspberries
These also bring the manganese! This chemical supports bone health and is best when combined with calcium, zinc, and copper. Raspberries also contain other key heart-protective nutrients, including polyphenols. Polyphenols have been shown to lower the chance you’ll get heart disease. Vitamin C, fiber, and low-fat content round out a delicious list of components in a delicious Lil’ berry! Raspberries have a rather sour taste, which is a good thing, as you are assured a low-calorie ingredient in your next smoothie.

Rasberries
Rasberries
61-Brazil Nuts
Outside of being a tasty nut from South America, these nuts lower the risk of heart disease. Not surprising, considering they contain good fat, nutrients, and antioxidants. Though their high levels of potassium mean you don’t want to overdo it. You will find an incredible source of selenium in Brazil nuts, with a single one holding 96 mcg, well over your recommended daily intake. Brazil nuts are high in zinc, magnesium, and copper, far more than your general nut variety.

Brazil Nuts
Brazil Nuts
62-Other Fish
We’ve covered tuna, salmon, sardines, and mackerel but if those four aren’t your favorites, substitute in lake trout and herring to keep your omega-3 consumption high! Even though these fish count as fatty fish, certain fatty fishes are very healthy for cholesterol and your heart overall! The beauty of fish is that is generally a low-fat source of incredibly clean and healthy protein. You will get almost all your essential minerals out of a meal with fish, such as iodine, iron, zinc, potassium, and magnesium.

Other Fish
63-Tomatoes
Tomato, tomahto; sliced or sauced…however you eat this super food, you’re adding essential vitamins, minerals, and even lycopene to your diet. All of those things will prepare you to battle cardiovascular disease and reduce your risk of a heart attack. Tomato juices reduce low-density lipoprotein, which is bad cholesterol. Get all your lycopene requirements from a fresh tomato, as well as plenty of vitamin K, C, folate, and potassium. Tomatoes are also incredibly beneficial for maintaining perfect skin health.

Tomatoes
Tomatoes
64-Acai Berries
Acai berries originated in Brazil, having initially been discovered within the Amazon. These berries have invaded smoothies and bowls for years now! (If you haven’t had an açaí bowl yet, you are seriously missing out!) They top the list of antioxidant sources and keep your body prepared to hopefully fight off cancer, diabetes, and heart disease. Your cholesterol levels will be kept in a healthy balance if you keep acai berries handy, thanks to their sterol content.

Acai Berries
Acai Berries
65-Goji Berries
Following the previous magical berry, we have another enchanting little fellow, known as the goji berry. The second-to-last berry on our list is another delicious option. They are laden with iron, which helps your body deliver oxygen to your cells efficiently. Other components include copper, vitamin C, and, just like the acai berry, antioxidants! Goji berries are particularly incredible due to their natural calming properties, as well as for fostering happiness. Give your immune system a kickstart with these chewy little berries.

Goji Berries
Goji Berries
66-Seaweed
Use it in sushi or as a standalone treat! Seaweed is a rare veggie that provides a healthy dose of omega-3 fatty acids. It’s also loaded with components that prevent sudden strokes or heart attacks, like magnesium, zinc, iron, potassium, and iodine. Be on the lookout for seaweed listed as “nori” on a menu and rock’n’(sushi) roll with this heart-healthy ingredient! Seaweed is a fantastically healthy alternative to fattening snacks like chips for those serious about their health that cannot help getting the munchies.

Seaweed
Seaweed
67-Black Tea
Warm yourself up with a cup of heart-healthy antioxidants that will help even the most black-hearted among us lower blood pressure & LDL cholesterol levels. (Don’t forget: LDL is bad, HDL is good!) Black tea is often ignored by those crazy about green tea, but even though it is not as fancy as its colorful cousins, black tea is still incredibly healthy. Just ask the British! You could be lowering your blood pressure and your risk of suffering a stroke by drinking a few cups of black tea a day.

Black Tea
Black Tea
68-Chia Seeds
Salvia hispanica is the plant to thank for chia seeds, one which is incredibly in the same family as mint! Don’t slaughter your Chia Pet just yet! Make sure your chia seeds are approved for consumption before adding one of the healthiest superfoods to a dish or making some pudding. On top of growing green hair in a terracotta bust, chia can help you grow your daily-suggested value of fiber and protein. Despite how tiny chia seeds are, they store more goodness than most foods.

Chia Seeds
Chia Seeds
69-Peanut Butter
Unsweetened, natural peanut butter is packed with protein, fat, and good nutrients. So it’ll fill you up for longer and help you keep your blood pressure in check, thanks to potassium. (It also means it’s got a high-calorie count, so calorie counters, be warned!) Other great things hidden in peanut butter’s creamy goodness are monounsaturated fats, fiber, and vitamins. Just make sure that when you buy peanut butter, that you look for ‘no added sugar or salt’ on the label.

Peanut Butter
Peanut Butter
70-Potatoes
Yup, both sweet potatoes and potatoes are good for your heart! Careful with the fries but with the right preparation, potatoes can help the body develop and keep your heart pumping! Potatoes pack more than a dollop of vitamins, fiber, and iron, as well as zinc and potassium. It is a great shame that potatoes are regarded as unhealthy thanks to how happily fast-food chains use them for French fries, hashbrowns, and waffles. It is time to reclaim the innocent potato!

Potatoes
Potatoes
71-Barley
Barley being on this list is not an excuse to go drink more beer! Keep this grain in a soup or other healthy option in order to absorb the health benefits of the vitamin B6 and potassium it contains. Barley is an incredible tool in any dieting individual’s toolkit thanks to how well it keeps cravings in check and helps one to lose weight. There are many forms of barley, but pearl barley should be avoided if you do not want to miss out on the bran.

Barley
Barley
72-Radish
Radish’s benefits include regulating digestion, aiding the immune system, and maintaining healthy blood pressure. Toss it in a salad or add it to coleslaw and let potassium and vitamin C get to work on your body! Radishes are also a great source of riboflavin, also known as vitamin B2, as well as folate. If you have never tried a radish out before, you might be amazed at how peppery and spicy these little crunchy vegetables are.

Radish
Radish
73-Green Peas
A great low-calorie option to help boost your immune system, these little legumes help promote a healthy heart with vitamins A, C, & K and iron. It’s true: world peas could reduce the whole world’s blood pressure! This is largely thanks to the aforementioned benefits, as well as their antioxidant-stuffed properties, as well as a good helping of fiber. New research has shown that green peas will bring a range of chronic illness fighting resources to the human body, being especially good for defending your body from cancer and heart disease.

Green Peas
Green Peas
74-Almond Butter
A great option for those allergic to peanut butter, this treat comes with the same sweet goodness to keep your heart pumping, including monounsaturated fats. It’s got other nutrients that your heart will love, so switch it up with this peanut butter substitute! Whatever you know about almonds’ benefits, you will find in almond butter too, of course, albeit in a far more concentrated form. Keep your heart free of threats with a healthy dose of almond butter with its omega-3 fatty acid contents.

Almond Butter
Almond Butter
75-Eggs
You may be wary cause of the high cholesterol content but eggs can be a great source of HDL cholesterol, which you want! Eggs are almost always sunny side up if we’re talking about the benefits for your heart! Poached, fried, scrambled, or over easy it’s a great option of protein, three different types of vitamin B’s, and even more! Could it be any more over easy to keep your heart healthy? All in moderation though!

Eggs
Eggs
76-Blackberry
The final berry on our list, they share a lot of health benefits of the other berries, including antioxidants and vitamin K. Blackberries are one of the many ways you can keep your blood pressure in a normal range and boost your immune system. Blackberries are being studied by neuroscientists due to their suggested brain health benefits. They are also incredibly good for your gums and oral health in general. If you struggle to get enough fiber in your system, blackberries are a delicious and easy to eat choice.

Blackberry
Blackberry
77-Spirulina
Spirulina is the only cyanobacteria on our list and is often used in powder form. In one spoonful, you’ll have about 2-4 grams of protein as well as vitamins B1, B2, & B3, potassium, copper, iron, and magnesium. This super powder helps manage your blood pressure and LDL cholesterol levels with omega 3’s and omega 6’s. The first food on our list to have omega 6’s, it’s a great choice for heart and brain health!

Spirulina
Spirulina
78-Cucumber
Cucumbers share a huge similarity with watermelons: water content. They both clock in at over 95% water but that’s where the similarities end. That other 5% holds a lot of protein, vitamins, antioxidants, and fiber! Hydrate and help your heart with one tasty salad topper. Cucumbers are popular among fitness freaks due to their believed weight-loss benefits. Cucumbers are indeed incredibly sparse when it comes to calorie content. Just make sure that you keep the peels on, as they are filled with goodness.

Cucumber
Cucumber
79-Macha
For the rare adult who can’t stand coffee, Macha has the equivalent caffeine content to a half cup of coffee! Since the leaves are ground instead of soaked in water, that means you get more of the antioxidants, vitamins, chromium, and more that are stored in the leaves. It’s a purer form of green tea and provides way more of a boost! A strong tea to keep your heart strong and the perfect ending to our list!

Macha
For the rare adult who can’t stand coffee, Macha has the equivalent caffeine content to a half cup of coffee! Since the leaves are ground instead of soaked in water, that means you get more of the antioxidants, vitamins, chromium, and more that are stored in the leaves. It’s a purer form of green tea and provides way more of a boost! A strong tea to keep your heart strong and the perfect ending to our list!