10 golden foods for your heart

The following foods may be good for your heart that you should put on a daily diet to prevent the diseases.



Salmon and other fatty foods such as mackerel and sardine are considered one of healthy foods for the heart. That's because they contain large amounts of omega-3 fatty acids. Omega-3 fatty acids are thought to reduce the risk of arrhythmias. The American Heart Association recommends eating fatty fish twice a week.



High-fiber oatmeal can lower cholesterol and stabilize blood sugar levels. It is best to avoid instant oatmeal because they contain lots of sugar. Instead, make oatmeal at home.



Blueberries, strawberries and other berries can reduce the risk of heart disease. The results of a study suggest that women who ate three servings of blueberry and strawberry per week had a 32% lower risk of heart attack than those who ate less. This is because the ingredients such as anthocyanin, flavonoids in blueberries lower blood pressure.

Dark chocolate


Many studies have shown that dark chocolate is beneficial to your heart. Daily consumption of dark chocolate can reduce heart attacks and strokes. Dark  chocolate has at least 60-70% of cocoa, thus preventing cardiovascular disease. They contain flavonoids called polyphenols, which may be good for blood pressure, blood clotting and inflammation. However, milk chocolate does not contain many of these ingredients.

Citrus fruits


A large amount of flavonoids are found in orange and grapefruit. People who eat a lot of citrus fruits, especially women, reduce the risk of ischemic stroke by 19%, caused by blood clots. Citrus fruits also contain more vitamin C, which is associated with a reduced risk of heart disease.



Potatoes rich in potassium help lower blood pressure. At the same time they also contain more fiber that reduces the risk of heart attack.



Tomatoes are rich in potassium for the heart and they contain antioxidants called lycopene. Lycopene is a type of carotenoid that can help remove bad cholesterol, help blood vessels dilate and reduce the risk of heart attack. Tomatoes also contain less calories and sugar.



Nuts such as walnuts, walnuts, pistachios and peanuts are high in fiber for cardiovascular health. Nuts are also rich in vitamin E and omega-3 fatty acids that help lower bad cholesterol. Studies have shown that people who eat more nuts tend to be slimmer than those who do not.

Broccoli, spinach and kale


Green vegetables such as kale, spinach, and broccoli help to improve heart health. These vegetables are rich in carotenoids, which act as an antioxidant and do not contain harmful ingredients. They also contain a lot of fiber and a lot of minerals, vitamins and that is why they are good for health.



Pomegranates contain antioxidants including polyphenols and anthocyanins that promote heart health, reduce arteriosclerosis. Research shows that drinking pomegranate juice daily for 3 months can improve blood flow to the heart.

By: Kalen Jonas

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