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20 Hearty Eats: What are superfoods for the heart?

26th Feb 2022
Read Time:19.43 min
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  • Heart-Healthy Foods
  • Diet
  • heart disease
  • superfoods

I'm red and small, with a stone heart, and I am also useful for the heart.

I’m red and small, with a stone heart, and I am also useful for the heart.

What am I?

.Well, for that you will have to go through the blog.

Diet plays a major role in heart health and can impact your risk of heart disease. Certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.

Team SLTL Medical is giving you 20 pieces of food that can benefit your heart!

20 Incredibly Heart-Healthy Foods

Nearly one-third of all fatalities globally are caused by heart disease. Diet has a significant impact on heart health and can influence your risk of heart disease. Blood pressure, triglycerides, cholesterol levels, and inflammation are all risk factors for heart disease, and certain diets can impact them. Here are 20 items to eat for improving your heart health.

  1. Leafy green vegetables: 

Dark leafy greens are high in nutrients, vitamins, and minerals, including folate, a vital vitamin B; that can help prevent heart disease. Spinach, lettuce, Bok Choy, Mustard greens, Arugula, kale, and collard greens are noted for their high vitamin, mineral, and antioxidant content.

They’re also high in dietary nitrates, which have been demonstrated to lower blood pressure, reduce arterial stiffness, and increase the function of blood vessel lining cells. Fibre, folate, and carotenoids abound in dark green leafy vegetables. Cancers of the mouth, throat, pancreas, lungs, skin, and stomach may also be helped by these nutrients.

leafy greenn veges can guide you to better health just like our #Las-O-Flex give you great vision.

2. Whole grains:

Whole grains include all three nutrient-rich parts of the grain i.e., germ, endosperm& bran. Common types of whole grains include; Whole wheat, Brown rice, Oats, Rye, Barley, Buckwheat, Quinoa

The risk of Coronary heart disease is increased by refined carbs; whole grains, on the other hand, are protective. Consuming whole grains can lower your risk of heart disease by up to 30%. As, whole grains, when consumed as part of a heart-healthy diet, can assist to lower cholesterol (both total and low-density lipoprotein) and blood pressure. In the prevention and control of hypertension, a diet rich in plant-based foods, whole grains, low-fat dairy products, and salt intake within normal ranges might be beneficial.

When buying whole grains, check the label carefully to see what’s in them. Whole-grain products are indicated by phrases like “whole grain” or “whole wheat,” although terms like “wheat flour” or “multigrain” may not.

3. Berries and cherries:

Strawberries, blueberries, blackberries, and raspberries are chock-full of nutrients that are essential for heart health. Berries are also high in antioxidants like anthocyanins, which protect against oxidative stress and inflammation, both of which contribute to heart disease development. According to research, consuming blueberries regularly increased the function of blood vessel lining cells, which assist manage blood pressure and blood clotting.

Furthermore, a review of 22 research found that consuming berries was linked to lower LDL (bad) cholesterol, systolic blood pressure, body mass index, and inflammatory indicators. The phytochemical ellagic acid is found in strawberries and raspberries. This potent antioxidant has the potential to combat cancer in several ways, including neutralising cancer-causing chemicals and reducing cancer cell proliferation.

Blueberries’ powerful antioxidants may provide a wide range of health benefits, beginning with cancer prevention. Cherries are abundant with Anthocyanins, which are antioxidants. They’re thought to aid in the protection of blood vessels and help you with looking after your heart health.

4. Avocados:

Avocados are high in heart-healthy monounsaturated fats, which have been linked to decreased cholesterol levels and a reduced risk of heart disease. Avocado’s lipid-lowering and cardioprotective properties have been established in several research.

Avocados are also high in potassium, which is important for heart health. One avocado has 975 milligrams of potassium, which is roughly 28% of your daily potassium need. Getting at least 4.7 grammes of potassium per day can lower blood pressure by an average of 8.0/4.1 mmHg, which is linked to a 15 per cent reduction in heart disease risk

Oleic acid, a monounsaturated fatty acid, makes up the majority of avocado’s healthful fat. This heart-healthy lipid aids in the reduction of inflammation in the cardiovascular system. Avocados also contain beta-sitosterol, which is the plant form of cholesterol. Beta-sitosterol aids in the reduction of cholesterol levels.

5. Fatty fish and fish oil:

Omega-3 fatty acids, found in fatty fish such as salmon, mackerel, sardines, and tuna, have been widely examined for their heart-health advantages.

Fatty fish omega-3 fatty acids may play a preventive effect in the development of heart disease and may lower the risk of CVD events and arrhythmias modestly. Fish consumption was connected to decreased total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure in the long run it has also been linked to a reduced risk of heart disease, depression, and death.

Omega-3 fatty acids are heart-healthy fats that may decrease blood pressure and reduce the risk of cardiac rhythm issues. They may also help to reduce lipid levels and inflammation. Two meals of salmon or other fatty fish per week are recommended by the American Heart Association. Walnuts:

Walnuts are high in fibre as well as micronutrients such as magnesium, copper, and manganese. Walnuts can help prevent heart disease if you eat them regularly. Some tree nuts, notable walnuts, have a lot of evidence for preventing cardiovascular disease. Walnuts supplemented diets resulted in lower LDL (bad) and total cholesterol levels. Interestingly, frequent consumption of nuts like walnuts has been linked to a decreased risk of heart disease in several studies.

Walnuts can help keep cholesterol levels in check and lower blood pressure, two important risk factors for heart disease. They’re also high in alpha-linolenic acid (ALA), a kind of omega-3 fatty acid found in plants.

6. Beans:

They are a good source of fibre and B vitamins and are consumed throughout the world. They can also be used as a vegetarian protein source in place of meat. Beans and legumes provide several health advantages, including lowering cholesterol, lowering blood sugar, and promoting good bacteria in the stomach.

Beans contain resistant starch, which is resistant to digestion and fermented by your gut microbes. Resistant starch has the potential to have a beneficial effect on the gut and its resident bacteria. Eating beans has also been shown in several trials to lower some heart disease risk factors.

Bean consumption has been related to lower blood pressure and inflammation, both of which are heart disease risk factors.

7. Dark chocolate:

Dark chocolate, when not filled with sugar and saturated fat, is a heart-healthy chocolate treat and more, according to studies. Antioxidants abound in dark chocolate, making it a powerful disease fighter. It has been shown in studies to help control blood pressure and lessen the risk of heart disease. Dark chocolate is high in flavonoids, which are antioxidants that can assist improve heart health.

In moderation (less than 6 servings per week), chocolate consumption may lower your risk of coronary heart disease, stroke, and diabetes. Many of chocolate’s health-promoting benefits are negated by its high sugar and calorie content.

Moderately consume high-quality dark chocolate with a cocoa level of at least 70% to get the advantages of its heart-healthy properties.

8. Tomatoes:

Lycopene, a natural plant pigment with potent antioxidant effects, is abundant in tomatoes. Antioxidants aid in the neutralisation of damaging free radicals, reducing oxidative damage and inflammation, both of which can lead to heart disease.

Lycopene deficiency has been related to an increased risk of heart attack and stroke. Increased tomato product consumption and lycopene supplementation improve blood lipids, blood pressure, and endothelial function. HDL (good) cholesterol levels that are higher can assist eliminate excess cholesterol and plaque from the arteries, keeping your heart healthy and protecting you from heart disease and stroke.

9. Almonds:

Almonds are high in nutrients, with a comprehensive list of vitamins and minerals that are important for heart health. They’re also high in monounsaturated fats, which are excellent for your heart, and fibre, which are two crucial nutrients that can help prevent heart disease.

Almond consumption has also been linked to increased levels of HDL (good) cholesterol, which can help prevent plaque build-up and keep arteries clean. Always keep in mind that while almonds are abundant in nutrients, they are also heavy in calories. If you’re attempting to lose weight, keep your servings small and your consumption moderate.

10. Seeds:

Seeds can be a great source of Iron, Calcium, Magnesium, Phosphorus that may be important for many body functions, including repairing cells, working as antioxidants and work in combating various diseases. Six seeds that can prove to be a good addition to your healthy diet are; Flaxseeds, Chia seeds, Pumpkin seeds, Sunflower seeds, Hemp seeds and Sesame seeds.

Flaxseeds are loaded with fibre, protein and potassium. Fibre, polyphenols called lignans, and omega-3 fatty acids are all excellent for your heart in this lustrous, honey-coloured seed. Chia seeds are a good source of omega-3 lipids, also known as alpha-linolenic acid, from plants. If you don’t eat a lot of fish, chia seeds can help you make up for it.

Pumpkin seeds, widely known as pepitas are high in minerals; particularly zinc, which has been linked to improved immunity. It can also aid in the reduction of LDL, or bad cholesterol, as well as the prevention of muscle weakness. Sunflower seeds are known to be rich in minerals, Vitamin B and antioxidants that could help lower the risk of heart diseases, diabetes and some type of cancers.

Hemp seeds, commonly known as hemp hearts, are high in potassium and vitamin E. They also have the highest protein content of any seed and are a good source of both omega-6 and omega-3 fatty acids.

they are just like our stents, seeds supply vitamins-rich food same as stents supply with oxygen-rich blood.

11. Garlic:

Garlic has long been linked to a variety of health advantages, ranging from the treatment of cold; to the reduction of blood pressure and cholesterol levels. Garlic includes vitamins C and B6, as well as manganese and selenium, but it’s a compound called allicin, an antioxidant, that’s considered to be responsible for its health benefits.

Garlic has been used as a natural cure for a range of diseases for millennia. In a study of 39 trials, researchers discovered that garlic can lower total cholesterol by 17 mg/dL and LDL (bad) cholesterol by 9 mg/dL in people with high cholesterol.

Garlic extract has also been shown in other trials to decrease platelet aggregation, potentially lowering the risk of blood clots and stroke. Garlic should be eaten fresh or crushed and left to settle for a few minutes before cooking. This promotes the synthesis of allicin, which has a wide range of health advantages.

12. Olive oil:

The heart-healthy effects of olive oil, a mainstay in the Mediterranean diet, are well known. Antioxidants included in olive oil can help to reduce inflammation and the risk of chronic illness.

It’s also high in monounsaturated fatty acids, which have been linked to improved heart health in numerous studies. The people who drank the most olive oil had a 35% decreased risk of heart disease. Furthermore, consuming more olive oil was linked to a 48% decreased chance of dying from heart disease.

Olive oil, which is high in oleic acid and antioxidants, aids in the prevention and treatment of hypertension. Drizzle olive oil over cooked foods or use it in vinaigrettes and sauces to get the many advantages of olive oil.

13. Edamame:

Edamame is a type of immature soybean that is popular in Asian cuisine. Soy isoflavones, a kind of flavonoid found in edamame and other soy products, may help decrease cholesterol and enhance heart health.

Incorporating soy protein into your diet may lower your risk of heart disease. Even a little reduction in cholesterol levels, when coupled with other dietary and lifestyle modifications, can have a significant influence on your risk of heart diseases like Coronary Artery Disease (CAD), Heart Arrhythmias, Heart Failure, Heart Valve Disease, Congenital Heart Disease and others.

Edamame is a good source of additional heart-healthy nutrients, like dietary fibre and antioxidants, in addition to isoflavones.Soybeans are known as edamame in Japanese. Edamame also contains 8 grammes of heart-healthy fibre per cup. You’d need around four pieces of whole wheat bread to obtain that much fibre.

14. Green tea:

Green tea has been linked to a variety of health advantages, including better fat burning and insulin sensitivity. It’s also high in polyphenols and catechins, antioxidants that can help prevent cell damage, decrease inflammation, and safeguard your heart’s health.

After there were no significant changes in other biochemical indicators related to weight, green tea extract successfully elevated leptin and lowered LDL (bad) cholesterol in overweight and obese people.

When compared to a placebo, green tea extract for three months lowered blood pressure, triglycerides, LDL (bad) cholesterol, and total cholesterol. Taking a green tea supplement or drinking matcha, a beverage similar to green tea but brewed with the entire tea leaf, can also help your heart.

15. Curcumin:

Curcumin, the major element in the Indian spice turmeric, is a cancer-fighting compound. It has been shown in laboratory experiments to inhibit the transformation, proliferation, and invasion of malignant cells in a variety of malignancies. Human research is underway.

16. Tofu:

Tofu is an excellent source of vegetarian soy protein that also contains heart-healthy minerals, fibre, and polyunsaturated fats. It will absorb the flavour of the spices or sauces you use to prepare it. Firm tofu should be chopped, marinated, and then grilled or stir-fried with minimal oil. Tofu is a low-fat protein that may be added to soups.

17. Sweet Potatoes:

Sweet potatoes can be substituted for white potatoes. These potatoes have a lower glycaemic index than white potatoes, therefore they won’t produce a rapid rise in blood sugar. Fibre, vitamin A, and lycopene are also present. Instead of sugary toppings, boost their natural sweetness with a sprinkling of cinnamon and lime juice.

18. Oranges:

Oranges are sweet and juicy, and they include the cholesterol-lowering fibre pectin. They also include potassium, which aids in blood pressure regulation. In one study, drinking two glasses of orange juice each day improved blood vessel health. It also helped blood pressure.

19. Oatmeal:

Warm oatmeal keeps you full for hours, prevents snack attacks, and helps maintain blood sugar levels steady over time, making it ideal for diabetics. The fibre in oats may benefit your heart by decreasing harmful cholesterol (LDL). Steel-cut or slow-cooked oats produce the best results.

20. Foods Fortified With Sterols:

Cholesterol-fighting sterols and stanols are added to certain margarine, soy milk, almond milk, and orange juices. These plant extracts prevent cholesterol from being absorbed by your stomach. They can reduce LDL levels by 10% without affecting good cholesterol.

Okay, so we hope you’ve already decoded the answer that you were looking for in this article. Yes, the fruit “I’m red and small, with a stone heart, and I am also useful for the heart.” that goes with this riddle is CHERRY.

To end up with, team SLTL Medical would like to request you for adding more of the vegetables to your diet and keep the cholesterol level in control to add up years for your heart health. And including the mentioned food articles in your regularly dietary plans could work wonders for a healthy heart.

Author Bio


Alex is a marketing manager at SLTL Group with 10+ years of experience in Fiber Laser cutting and welding machines development expert in Robot programming and development of Robotic Laser cutting and welding machines.