We know that a healthy mind and body starts with nutrition. Your heart is what keeps you alive and kicking, so it’s in your best interest to nourish it with the best foods possible. Here is a basic list of heart-healthy foods that will give your heart the support it needs to keep you in optimal function. Try to eat these foods as they are in their natural state, and avoid the processed or packaged options. Use the foods below as a guide for snacks and meals with a healthy focus.
Fish
The usual fatty fish such as salmon, tuna, mackerel and trout. Omega-3 fatty acids are essential for optimal function.
Berries
Strawberries, blueberries, cranberries, raspberries – all loaded with heart-healthy phytonutrients and fibre. It’s a berry good idea to include these in your diet.
Red, orange and yellow Veggies
Carrots, red peppers, sweet potatoes and butternut are a few options to get the carotenoids, fibre and vitamins that these bright veggies have to offer. Tomatoes also offer a good dose of vitamin C.
Orange fruits
Papaya, oranges, cantaloupe, and grapefruit boast heart-healthy beta-carotene, potassium, fibre and magnesium.
Green goodness
Spinach, asparagus and broccoli are all fantastic. Vitamins C and E, calcium, fibre, potassium and folates – perfect for a functioning heart.
Kale is of the most nutrient-dense foods around, with over 50 phytonutrients and contains Omega-3 fatty acids that help cardiovascular function.
Dark chocolate – yay!
We’re thrilled that this is a heart healthy food. Obviously, you shouldn’t eat it in excess, but the antioxidants like polyphenols and minerals like manganese and copper are great for your heart. Cocoa has also been proven to lower LDL and increase HDL cholesterol. So, go on and have a few blocks – but make sure it’s good quality between 70% and 85% pure dark chocolate.
Flaxseed
Ground or milled, throw some flaxseed into your diet. They are a great source of fibre, omega-3 fatty acids and phytoestrogens that are ideal for heart health and immunity.
You can also include other seeds like pumpkin, sunflower and sesame if you need a change.
Oatmeal
Oats are a nutrient powerhouse – manganese, phosphorous, magnesium, copper, iron, zinc, Vitamin B1, the list goes on. They are a healthy carbohydrate and a good source of fibre too. Altogether offering a pretty good option for maintaining heart health.
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