You are what you eat and consuming foods that are rich in nutritional value is the best medicine for overall health. Recent studies are finding that 70% of heart disease cases are preventable with the right food choices.
1) Wild Salmon: Is a great source of omega-3 fatty acids, which is beneficial for fighting off inflammation. It’s important to get wild caught fish and not farm raised fish. The reason for that is farm raised fish are feed grains and foods that are inflammatory, taking away from the rich source of omega-3s.
2) Sardines: Also another source of omega-3 fatty acids. Shoot for fresh sardines vs the ones in cans.
3) Liver: This organ meat contains fats that are healthy for the heart.
4) Walnuts: This nut is chock-full of omega-3 fatty acids, fiber, Vitamin E, and folate, all of which promote healthy hearts. It’s also high in polyunsaturated fats
5) Almonds: Also another source high in omega-3 fatty acids.
6) Chia Seeds: Great plant based source of omega-3s.
7) Oatmeal: This food is a great source for reducing cholesterol. Try to avoid instant or flavored oatmeal which is typically high in sugar.
8) Blueberries: A source packed with antioxidants. Best to get organic blueberries since berries if sprayed with pesticides are loaded with toxins.
9) Coffee: High in antioxidants, Up to three cups a day also increases cognition levels and helps decrease the risk of Alzheimer’s disease.
10) Red Wine: This wine is high in resveratrol, a compound with antioxidant properties, which can also help prevent cancer.
11) Green Tea: Contains catechin and flavonids, antioxidants with multiple cardio benefits including reducing blood clots.
12) Dark Chocolate: pick one that contains at least 70% cocoa, which has been linked to lower blood pressure, because its flavonols relax arteries, and increased blood flow. Make sure it doesn’t contain saturated fats from additives such as palm oil.
13) Broccoli: This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants.
14) Brussel Sprouts: Also high in vitamin rich nutrients.
15) Cauliflower: Cauliflower is high in fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol.
16) Yams: A great source of Vitamin C, calcium, and iron, which help reduce high blood pressure.
17) Apples: Do not peel this ubiquitous fruit—that’s where all the antioxidants are, notably polyphenols, which shield cholesterol from free-radical assaults. Apples (of any color) also contain pectin, which blocks absorption of cholesterol, and fiber, which sweeps out cholesterol.
18) Oranges: This citrus fruit also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
19) Avocados: This fruit is loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots.
20) Olive Oil: Make sure it’s extra virgin. The purer olive oil contains higher levels of “good fat” and antioxidants to help unclog your arteries and is considerably more healthy for your heart than vegetable oil and its cholesterol-inducing “bad” fats.