Are you looking for a natural way to ward off heart disease and other related issues? Maybe you are just looking for a way to make your lifestyle healthier. Luckily, superfoods can help you in both endeavors so make sure to stock up on them! They all come with a variety of nutrients that possess heart-healthy and immunity-boosting properties. If you are concerned about ethics, you will also be glad to know that most of these can be sourced in a natural manner. Research shows that various heart issues can be avoided by refraining from eating junk food and improving your diet. This is the reason why we have done our homework and looked up healthy food items that will go well with your new and improved nutritional plan.
There is no better way to launch your new health regimen than by dropping several oranges into your shopping cart. They provide a tasty and refreshing way to quench your thirst but more importantly, they are loaded with vitamin C, fiber, and nutrients. It has plenty of potassium which effectively flushes out sodium, lowers blood pressure, and neutralizes proteins harmful to the heart. Its high pectin content also helps you absorb the cholesterol in the food you eat.
It’s true that kale is not exactly the easiest vegetable to source for. However, nothing changes the fact that it is one of the heartiest members of the cabbage family. Your hard work will certainly pay off as it comes with many nutrients that help keep your heart health in check. You should know that kale is a heart-boosting vegetable and it owes this to its fiber, omega-3 fatty acids, and antioxidants. Moreover, it has a low fat and calorie content, making it the perfect addition to just about any meal you cook up! Kale has become another millennial favorite and maybe this generation is actually onto something.
Garlic has become particularly popular due to rumors that it can be used to repel vampires. However, not many know about its heart-boosting properties. Garlic has long been used to improve the taste of many dishes, though studies have shown that it can also do wonders for the health of your heart. Among other things, garlic can lower blood pressure, prevent the constriction of blood vessels, and reduce the plaque buildup level in the arteries. You can also consume it as a pill if you’re not a fan of the taste!
We can hear the sighs of relief! Yup, there is no need to completely remove alcohol from your diet. In fact, a moderate consumption of red wine can even help improve the condition of your heart. Drinking a glass of wine or adding it to your meal can lead to more flexible blood vessels and subsequently prevent the formation of blood clots. Apart from these, red wine can also help improve HDL levels and lower the risk of coronary heart disease. If this is what the medical professionals recommend, we definitely do not feel the need to argue with them!
If you identify as a chocoholic, you are in for a treat. Chocolate does more than serve as a sweet fix as this dessert also brings down your risk of heart disease and strokes. A study conducted by Harvard has revealed that people who regularly consume raw cocoa have lower blood pressure and no hypertension issues. Dark chocolate is the way to go thanks to its flavanol content. Regular consumption will lead to more flexible blood vessels, lower risk of heart disease, and lower blood pressure.
Sardines can be considered an acquired taste but there is a good reason why you should start including it in your diet. Among other things, this cold fish boasts of heart-boosting nutrients. It is full of omega-3 fatty acids and this fat brings down the levels of harmful triglyceride and increases the levels of protective high-density lipoprotein. Other health benefits include the reduction of inflammation and prevention of heart disease!
Lentils make for a great way to improve whatever dish you are making, but let us not forget about the health benefits that come with this legume. According to research, a diet rich in beans, lentils, and other legumes will lower the risk of contracting strokes and heart disease. Moreover, lentils are full of potassium, magnesium, and protein. These components make it effective in decreasing cholesterol levels, lowering blood pressure, and reducing the risk of plaque buildup in blood vessels.
Almonds are probably our favorite snack and this member of the nut family also come with high amounts of nutrients that will be effective in the quest to improve cognitive functions and bring down the risk of diabetes and heart disease. A handful of almonds can go a long way as this nut helps lower cholesterol. Its other health benefits include the prevention of harmful LDL absorption and the reduction of risk for cardiovascular issues.
If you need a refreshing twist for your shake, smoothie, or salad, look no further than pomegranates. This fruit actually contains a great mix of antioxidants which makes it a great way to protect your artery walls from plaque oxidation and reduce the risk of heart problems. Studies have actually shown that the superfood helps ward off strokes, diabetes, prostate cancer, and Alzheimer’s. Moreover, it helps you keep the health of your joints, liver, teeth, and skin in check.
Are you aware that blueberries boast of high amounts of antioxidants and nutrients? It’s true and studies have, in fact, shown that three servings of this fruit and other berries each week can lead to lower blood pressure, reduced cholesterol buildup, and elimination of plaque buildup on the artery walls. This delicious fruit also helps in the prevention of cancer and heart disease.
Beets are not only colorful, tasty, and crunchy toppings for your salad, but they also come with high levels of minerals, vitamins, and antioxidants like B-vitamin folate and betaine. Did you know that they also lower the levels of homocysteine in your body? This superfood earned its spot on the list as this ultimately helps bring down your risk for heart disease. It also comes with other superpowers like strengthening other organs and preventing illnesses such as cancer.
There is a high chance that you call salmon your favorite fish! After all, it goes well in sushi, salad, and just about any dish you can think of. This fish boasts of various nutrients and omega-3 fatty acids. The so-called ‘chicken of the sea’ effectively reduces triglyceride levels, loosens constricted blood vessels, prevents blood clots, and helps ward off cardiovascular disease.
Turmeric is a must-have in your curry recipe! Aside from its rich and golden taste, it has been used in the east for medicinal purposes. Meanwhile, the west has also become fascinated with it for its health benefits and nutritional value. We’re glad it is earning greater popularity as research reveals that it contains curcumin, an active compound that helps prevent heart enlargement or cardiac hypertrophy. Its other health benefits include the prevention of dysfunctional blood vessels, obesity, and high blood pressure. Turmeric has also been found effective in lowering the risk for heart disease.
Chia seeds feature prominently in various fruit bowl and smoothie recipes. This is likely because the superfood is incredibly healthy and it serves as a wonderful source of nutrients, fiber, antioxidants, protein, and omega-3 fatty acids. This low-calorie superfood is also effective in the reduction of cholesterol, minimization of risk for various diseases, and maintenance of the heart.
We all know what they say, right? An apple a day keeps the doctor away. It might be an old saying but that doesn’t mean it is not true. This super fruit is packed with health benefits in the form of vitamins, antioxidants, and minerals that help bring down blood pressure and risk for heart issues. There are many varieties so feel free to take your pick of the various colors, flavors, and health benefits. That’s right, feel free to choose a different one the next time you go shopping for groceries!
You have probably been living underneath a rock if you have not fallen head over heels in love with avocados. It tastes wonderful as a salad filling, tasty dip, or toast topping. Have you heard that there are even cafes completely dedicated to avocados? We’re glad it is becoming more popular as this superfood is packed with potassium, antioxidants, and monounsaturated fats. These all help you reduce cholesterol, minimize risk for heart disease, and enjoy other heart health benefits.
Eggplants make for an excellent vegetable dish base and they will taste fantastic both on the grill and in the oven. Moreover, they are bursting with minerals, flavonoids, antioxidants, vitamins, and nasunin. Another great reason for including it in your diet is the fact that this superfood will help improve blood circulation, lower cholesterol, prevent blood clots, and improve your heart health. Eggplant also helps with cell membrane damage, cognitive improvements, and cancer prevention.
When you were a little kid, we bet that your parents did not allow you to leave the dining table without finishing all the broccoli in your plate! Regardless, this is all in the past and it might be time to start putting them on your pastas, salads, and stir-fries. This green super vegetable is on our list since it helps you lower cholesterol and strengthen your blood vessels at the same time. It comes with sulforaphane, which prevents problems related to blood sugar and possesses anti-inflammatory properties.
Carrots are definitely great if you are in need of a crunchy and tasty snack but you should also begin using it in other dishes. Apart from improving your vision, these orange gems actually contain a lot of carotenoids and this antioxidant fights against free radicals and reduce the risk of heart disease. Carrots are brimming with nutrients and the vitamins A, C, and K, making it effective in the fight against cancer, promotion of healthy bones and the nervous system, and reduction of an amino acid linked to heart disease.
How do you like your chicken? You can have it baked, grilled, or fried but it doesn’t really matter as it will taste great regardless of the method. More importantly, chicken is lean meat which means it naturally comes with lower levels of cholesterol and saturated fat than its red meat counterparts. It is also more heart-healthy so it is a great source of protein for people conscious about their health.
Chickpeas are versatile and you can choose to prepare it blended, mashed, and seasoned. If you’re looking for a savory dip, hummus is definitely the way to go. Interestingly, these amazing legumes are loaded with fiber, vitamin C, vitamin B-6, and potassium. These nutrients all work to help lower cholesterol levels and bring down the risk of contracting heart disease.
If you feel unprepared for the day without drinking a cup of Joe, know that we understand how you feel. Luckily for us, studies show that a moderate intake of coffee helps bring down the risk of developing coronary heart disease, heart failure, and stroke! This is the perfect excuse to head to your favorite coffee shop.
We all know how tasty and refreshing cranberries are when they are included in juice recipes, but did you know they boast of high amounts of antioxidants and nutrients as well? That’s right – this is yet another super fruit that can lower the risk for heart disease. Moreover, cranberries are effective when it comes to the prevention of stomach ulcers, gum disease, cancer, and urinary tract infections.
The fig is another delicious fruit that will do wonders for your heart. Not unlike dates and raisins, figs make for a great source of cardiovascular nutrition. Commonly enjoyed dried or raw, these sweet fruits come with plenty of calcium and fiber, making it effective in promoting heart health and reversing the effects of various heart diseases.
Flax seeds are naturally gifted with lots of omega-3 fatty acid, which is commonly called the good kind of fat. People who aren’t fans of fish or nuts will no longer have to worry about acquiring it since flax seeds are bursting with it. Add a tablespoon to your smoothies, salads, and fruit bowls in order to enjoy the estrogen, nutrients, and antioxidants it contains.
Red Hot Chili Peppers
Everyone will agree when we say that Californication is a fantastic album. However, the actual red hot chili peppers made it to the list, not the rock band! These feisty little vegetables possess capsaicin which has been found to lower blood pressure and cholesterol levels. While it will definitely help in the promotion of your heart health, make sure not to consume whole raw peppers. The guy in the picture below tried to do just that and, well, let us just say that things did not end well for him…
We have excellent news for ginger fans. There is more to this cooking spice than its amazing taste and smell. Research has shown that it can do wonders for your heart health. Regular consumption of ginger can apparently help bring down the risk of contracting conditions like high blood pressure and coronary heart disease. It also tastes wonderful in sushi so there’s no need to feel guilty the next time you go to your favorite Japanese food joint.
There is more to grapefruit than meets the eye. Aside from its refreshing taste and smell, this super fruit is also loaded with nutrition! It has high levels of fiber, potassium, lycopene, vitamin C, and choline. That’s correct – eating grapefruit on the regular will definitely improve your cardiovascular health. You will be glad to learn that it is a part of the DASH diet, a nutrition formulated specifically to bring down blood pressure.
If you are in need of a thirst-quenching drink, look no further than green tea. It is a fantastic super drink that comes with high levels of powerful antioxidants that help in the prevention of plaque buildup in the walls of your arteries. Moreover, green tea can reduce the amount of cholesterol, triglycerides, and LDL in your body.
You can improve your soups and stews by adding in some kidney beans! Apart from the unique flavor they bring, they are excellent additions since these high-fiber and low-fat beans help improve your memory and heart. They also come bursting with minerals and vitamins including magnesium, protein, and folate. Kidney beans also reduce homocysteine and effectively bring down the risk of developing strokes, cancer, heart attacks, diabetes, and peripheral vascular diseases.
Do not be intimidated by the furry shell of kiwis! Once you manage to peel it off, you will find an exotic super fruit loaded with plenty of heart-healthy nutrients underneath its external covering. It is important to learn that kiwis are good sources of nutrients such as vitamins B, C, and E. They are also full of potassium, magnesium, polyphenols, and copper. Eating kiwis, therefore, make for an excellent way to promote cardiovascular health, protect your heart, and prevent harmful blood clots.
Lentils are considered super legumes thanks to the high levels of minerals and vitamins they have. The list includes magnesium, folic acid, fiber, and potassium. As a matter of fact, they come with higher levels of potassium than bananas! You now have a great excuse to keep adding lentils to the dishes you prepare. It has also been mentioned in the DASH diet, a nutrition plan specifically conceived to help individuals having problems with blood pressure and heart health.
Salmon and tuna are not the only fish you will find in the sea. Let us not forget about mackerel, another oily fish that will taste great in salads and other dishes. It is full of omega-3 and the mineral selenium. You can rest assured that it will bring down your risk for conditions like cancer and cardiovascular disease.
Monounsaturated fats help decrease the LDL cholesterol levels and raise the HDL cholesterol levels. Luckily, cashews contain them in abundance. These nuts also come with lots of antioxidants which help in the reduction of cellar damage.
This breakfast champion is definitely a great example of a superfood that can do wonders for your cardiovascular health! We highly recommend it for several reasons. Firstly, it comes with many wholesome nutrients and minerals such as folate, potassium, and omega-3 fatty acids. Next, it is highly versatile and it tastes excellent with a variety of dairy products and fruit toppings. It also comes loaded with fiber despite its low glycemic index, making it perfect for weight watchers and diabetes sufferers. It has low cholesterol levels that ensure clear arteries for the maintenance of your heart health.
We know we have already discussed several beans prior to this page but we daresay that beans deserve their own spot. They are legumes like lentils, peas, peanuts, soybeans, and green beans. They are low in fat despite the high fiber and protein content. Beans also have phytochemicals that help ward off heart disease.
This bell-shaped fruit has several similarities with apples. Like its cousin, pears are tasty and crunchy fruit snacks packed with antioxidants, nutrients, and fiber. Uh-huh, pears can lower the blood pressure, cholesterol, and risk of developing cardiovascular disease.
There are plenty of methods to prepare asparagus, though we have to say that our favorite method is by putting it on the grill. This veggie comes loaded with folate, fiber, minerals, nutrients, and vitamins. You should definitely make it a mainstay in your diet since regular consumption can lead to a boost in insulin levels, lower blood pressure, and reduced risk of developing diabetes and heart disease.
Are you looking for a healthy and wholesome way to spice up the dish you’re making? If so, look no further than quinoa! It has practically double the fiber amount as other grains. This is a superfood rich in antioxidants, amino acids, and minerals. Quinoa will be the perfect addition to your diet if you are looking for ways to aid weight loss, lower blood pressure, enhance blood sugar and cholesterol levels, maintain heart health, and ward off diabetes.
Do you remember watching Popeye enjoy a can of spinach and then exercise his superpowers? Yup, that might not be fiction after all. This leafy vegetable will already hand you about five times the daily dose of vitamin K you need. Overall, spinach can help you prevent blood clots and develop strong bones. Moreover, spinach goes well as a topping for your pasta and salad thanks to its taste and nutrient content. As the vegetable is rich in folate, fiber, lutein, and potassium, you can be sure that it does wonders for your heart health.
Jazz up your breakfast bowl, snack, dessert, or smoothie by introducing some strawberries to it. It is a great way to reward yourself since they are so delicious but did you know that they are loaded with minerals and nutrients like folate and vitamin C? These red fruits are also great for burning fat since they have low-calorie content. Studies show that strawberries can widen your arteries and prevent the buildup of plaque. Look no further for a sweet treat if you wish to improve the health of your heart!
The potato family has several excellent members but we have to say that sweet potatoes are our favorites. They will taste excellent as an addition to your chicken, meat, or vegetable dish. Some people have even started using them in pizza or pasta so feel free to follow suit if you are so inclined. It is rich in potassium and other nutrients, making it excellent at lowering blood pressure and regulating heartbeat.
There are more to walnuts apart from being delicious nutty snacks and excellent salad toppings. They contain high levels of alpha-linolenic acid (ALA), an omega-3 fatty acid. These tasty nuts can help you if you wish to decrease your blood pressure level, maintain your cholesterol level, and maintain your heart health.
Did you know that watermelon is made of 96% water? This summery fruit will thus help you stay full and hydrated for a longer period of time and shield your skin from the harmful UV rays. Apart from the aforementioned health benefits, it comes with loads of magnesium, potassium, and vitamins. You can rest assured that it will lower your cholesterol and blood pressure levels! Make sure it has a prominent spot in your diet if you wish to boost your heart health.
Feel free to add this yellow super fruit into your diet! We strongly recommend adding them into your breakfast bowl or health smoothie. Bananas are a rich source of fiber, protein, and potassium, ensuring that your nerve cells and muscles will respond and contract well. Although they are considered by many to be dieting nightmares, this is actually false as bananas are loaded with fiber and resistant starch. This delicious fruit can help you maintain a normal heartbeat, regular blood pressure level, and excellent heart health.
The Mediterranean boasts one of the healthiest diets in the world and there is a good reason behind this. You are likely aware that people from this region tend to use extra-virgin olive oil in many of their dishes. You should do the same since olive oil adds a wonderful taste to your meals and it comes with loads of monounsaturated fat! Olive oil has been found to lower LDL cholesterol, normalize blood sugar levels, and prevent blood clots.
As more and more people turn vegan and vegetarian, soy has become a popular substitute for meat and dairy products. If you wish to reduce the bad cholesterol in your diet, why not opt for soy milk, tofu, and tempeh over their animal product counterparts? You will definitely be able to enjoy your food in a more wholesome manner since they have low saturated fat, high protein, and no cholesterol content. Additionally, they have tons of fiber and omega-3 fatty acids to ensure a healthier heart.
Apple Cider Vinegar
True enough, apple cider vinegar comes with a foul smell. However, how will you react if we let you in on the fact that Queen Bey believes in its effects? You can use it to promote weight loss – simply dilute the ACV with some water and drink the resulting mixture before each meal. It has other health benefits such as reducing cholesterol, bringing down triglyceride levels, decreasing blood pressure, and warding off heart disease. Honestly, if Beyonce herself swears by it, we don’t need anything else to convince us of its benefits.
These little beans are loaded with potassium, protein, fiber, folate, vitamin B6, and phytonutrients! Their components make black beans excellent at the reduction of cholesterol levels and prevention of heart disease. Additionally, they taste wonderful in soups, burritos, and whatever side dish you can think of. This superfood is also low in fat, making it excellent for weight loss.
Reduced Fat Yogurt
Dairy fans rejoice! Studies have revealed that yogurt or reduced-fat milk should be a mainstay in any balanced diet as it helps ward off cancer as well as high blood pressure. Yogurt is typically full of iodine, zinc, calcium, protein, and vitamins A, B2, B6, and D. This dairy delight has also been revealed to reduce the risk of developing heart disease and stroke.
Now you have all the reason in the world to enjoy this low-calorie snack! This green superfood is loaded with vitamins, minerals, and antioxidants that help keep you in shape. Cabbage is naturally rich in vitamin C, which boosts the natural defenses of the body and lowers the risk for heart disease. Its other health benefits include the prevention of vision loss and some cancers.
There are plenty of groups and cultures in the world that cannot live without any rice in their diet. True enough, white rice is the most popular and accessible grain in the family, though the brown one deserves more love. After all, it has no gluten but is chock-full of healthy compounds, vitamins, and minerals. The brown counterpart can effectively aid weight loss and lower the risk for heart disease.
Who doesn’t love coconut, right? However, keep in mind that a diet with high amounts of saturated fat can be unhealthy. This fruit is actually a rich source of good cholesterol and bad cholesterol at the same time! Although it comes with both LDL and HDL, a moderate consumption of coconut oil can still improve your cardiovascular health.
Don’t do cauliflowers a disservice by simply dismissing them as albino broccolis! We’ll have you know that they can actually boost the health of your cardiovascular system. This flower ranger is low in carbs and high in fiber so don’t be worried about indulging in it. It can help protect you against oxidative stress, stomach issues, and respiratory illnesses. Moreover, it detoxifies your body and improves the health of your bones.
Dragon fruit has a rather regular name deserving for such a good source of antioxidants, calcium, protein, nutrients, iron, phytonutrients, polyunsaturated fatty acids, carotene, and vitamins. If that wasn’t enough to impress you, don’t forget that it can boost your immune system and alleviate heart problems. In fact, it comes with captin, which is a common ingredient in medicine made to help with cardiovascular issues.
These nutty little gems boast of high amounts of good fats, plant sterols, and antioxidants. These components help keep your ticker in top condition. You’ll also be glad to know that pistachios are cholesterol free despite being a good source of protein and potassium.
Pumpkins can be used for more than just your lattes! In fact, you should really start using it in your dishes as this orange veggie is packed with beta-carotene, potassium, fiber, phytoestrogens, and vitamin C. Pumpkins come with plenty of health benefits such as boosting your immunity, improving your vision, promoting weight loss, managing cholesterol and blood pressure, and improving your cardiovascular health.
Tomato sauce is typically used in recipes for dipping sauces, pizza bases, and pasta sauces. You can also use it to make tomato juice which can help bring down the amount of bad cholesterol in your blood. Aside from this, it comes with lycopene which prevents heart attacks, lowers the risk of cardiovascular issues, and makes your skin look better.
Like broccoli, you might not feel any inclination to add Brussel sprouts to your diet because of childhood experiences. However, Brussel sprouts have too many health benefits to pass up on them. These cruciferous vegetables are packed with iron, potassium, protein, and glucosinolates. Indulge in Brussel sprouts since it can prevent cancer, cleanse your body, and improve your heart health!
We bet you already know that olives can make a world of difference in the taste of your salad, pizza, or pasta. Moreover, these delicious snacks are full of special monounsaturated fat, antioxidants, and nutrients that protect you against heart disease and introduce good cholesterol into your system.
Throughout the years, this exotic spice has been featured prominently in the world of traditional medicine. Recent studies even declared it to be one of the most nutritious and delicious spices you will find in the supermarket! It comes with loads of fiber, calcium, and manganese. Overall, you can expect it to help improve your cognition, regulate your glucose levels, lower your cholesterol, and prevent heart disease.
Do you like eating edamame? If so, good for you! It is actually considered to be one of the healthiest snacks thanks to its low cholesterol and saturated fat content. Moreover, it is filled with plant protein, folate, phytosterols, and fiber which makes it effective in your quest to lower cholesterol levels and fight against heart disease.
Don’t be surprised to hear that the family of earthy collards is expansive! After all, some of its members are bok choy, broccoli, Brussels sprouts, cabbage, kale, rutabaga, and turnips. These leafy gems are high in zeaxanthin, vitamin A, and lutein but low in calories. You’ll be glad to know that they can help you combat heart disease, diabetes, and obesity.
As you may already know, water should be an essential part of your daily health and nutrition. Quench your thirst with this naturally refreshing drink and make sure to properly hydrate every single day. Among other things, water controls your body weight, improves your body functions, and ensures your heart is still pumping.
What other fish can beat tuna in terms of popularity? It has a good reputation for its taste and health benefits. It comes with loads of essential amino acids necessary for your growth and muscle tissues. Moreover, tuna is naturally rich in omega-3 acids and this makes it good for your cardiovascular health.
Did you know that these sweet super fruits come are low in fat but high in fiber, manganese, and vitamin C? It’s true! Moreover, this tasty superfood is full of the heart-healthy polyphenols. Trust us, you can’t go wrong with raspberries if you want better heart health!
Among the South American nuts, we find the Brazil nuts to be the tastiest. It is therefore nice to know that this superfood has tons of the good kind of fat and other important antioxidants and nutrients. Of course, it won’t be on this list if it weren’t good for the health of your heart!
It is true that there seems to be something off-putting about eating fatty fish for a healthier diet. However, it is simply a misnomer and this type of fish has lots of health benefits. Fatty fish includes salmon, herring, tuna, sardines, lake trout, and mackerel. Yup, all of the varieties come with high levels of omega-3 fatty acids. This means that fatty fish lowers cholesterol levels and maintain your heart.
Add tomatoes to your salad and pizza if you feel like the dish is lacking in taste. When it comes to its health benefits, this tangy fruit is bursting with minerals, potassium, lycopene, fiber, and vitamins. Research shows that tomatoes can help in the prevention of all sorts of diseases.
Just like kale and avocados, millennials seem to love acai berries! It is a prominent feature of healthy smoothies and breakfast bowls. This likely has to do with its delicious taste and high levels of antioxidants. Acai berries can help you prevent heart disease, cancer, and diabetes as well.
Goji berries are small, tasty berries that should not be underestimated. The superfruit contains tons of antioxidants, copper, iron, and vitamin C. These nutrients and minerals boost your body functions and cardiovascular health. Iron is particularly important as it is vital in carrying oxygen to body cells.
What makes seaweed different from other vegetables is the fact that it has a lot of omega-3 fatty acids. It is also full of iron, iodine, zinc, magnesium, and potassium. These minerals help in the promotion of cardiovascular health and the prevention of heart attacks and sudden strokes.
If you are someone who enjoys drinking black tea, you’ll be glad to know that regular consumption can do wonders for your health. It comes with antioxidants that help lower blood pressure and LDL cholesterol levels in the body.
You might be surprised to hear that peanut butter comes with loads of health benefits but it is actually true. As a matter of fact, the natural variety is bursting with vitamins, fiber, protein, and monounsaturated fats. Although it is high in calories, it nonetheless deserves a spot in your diet as it can keep you full for a while. It also has potassium which can regulate your blood pressure.
It is true that potatoes aren’t seen in the best light since they are high in carbs. However, let us not forget that the root crop still offers a fortune of health benefits. Among other things, it is high in iron, fiber, zinc, potassium, and vitamins. These minerals and nutrients are all important when it comes to boosting your body functions and heart health. They also help decrease blood pressure and cholesterol levels.
Do you know that this grain is bursting with potassium, fiber, and vitamin B6? Thanks to its high fiber content, barley can bring down your cholesterol levels and boost the health of your heart. It is definitely the way to go if you wish to start a healthier lifestyle, though keep in mind that it has gluten.
Up next, we have radish. Make sure that it is a prominent part of your diet plan since it has several important nutrients and minerals. Its high fiber content makes it good for digestion, while the potassium and vitamin C content is great at regularizing blood pressure and improving the immune system.
This member of the legume family has quite the impressive nutritional content. First of all, green peas have low calorie and high fiber and protein content. They also come with iron and vitamins C, A, and K. These all help in the maintenance of the heart, the reduction of blood pressure and the protection of the immune and cardiovascular systems.
If you have not been living under a rock, you will likely have heard about almond butter. It is not unlike peanut butter in taste and monounsaturated fat content. Aside from the heart-healthy fats, almond butter is rich in magnesium, antioxidants, vitamin C, and vitamin E. Overall, the aforementioned nutrients are great for the maintenance of your wellbeing.
Here is another superfood that has earned a bad rep. It is true that eggs are high in cholesterol, though you should know that this does not equate to raising the cholesterol in your blood. In fact, it is a good idea to take in HDL, the good kind of cholesterol. Eggs also have other essential nutrients like vitamins A, B2, B12, and B5 and protein. Like everything else on the list, you need to consume it in moderation. Eggs might help you lose weight as well since it will make you feel full for quite some time.
You have already read up on the other berries mentioned on the list so we’re sure you expect blackberries to be just as nutritious. You’re right about that! In particular, this berry has loads of vitamin K which helps ensure a functioning cardiovascular system. The same vitamin has also been found to be helpful in the quest to keep blood pressure at a normal level. Let’s not forget about the antioxidants in blackberries either.
If you are not sure why spirulina has become popular lately, we’re glad to explain its benefits to you. A tablespoon of the powdered form can go a long way – such a small amount already delivers 4 grams of protein in addition to different amounts of iron, potassium, copper, magnesium, and vitamins B1, B2, and B3. Let us not forget that it carries antioxidants, omega-6, and omega-3 as well. These nutrients help lower blood pressure and LDL cholesterol levels in the body.
You should munch on a cucumber if you are looking for a low-calorie snack. Although it is about 96% water, it is a good source of fiber, magnesium, potassium, protein, and vitamins C and K. These minerals and vitamins go hand in hand in the maintenance of a healthy body. Cucumber is also excellent at lowering the risk of heart disease thanks to the antioxidants it contains.
Macha is not unlike green tea, though it might be the purest form available. It is actually made by grounding the leaves to a fine powder so that it would be possible to enjoy the benefits more. A single cup of macha tea already delivers 10 times the amount of antioxidants found in green tea. Macha also wards off different diseases thanks to its vitamin C, zinc, magnesium, and chromium.
We hope that you never run out of onions in your pantry since this superfood has many benefits to offer. Among other things, it tastes great and can improve your dish in an instant. Of course, it also has health benefits such as lowering blood pressure and preventing heart attacks.
As you all know, lemons are a staple in the kitchen. Feel free to add it to your dish or enjoy it as a juice since lemons are rich in fiber, vitamin C, and plant compounds. This citrus can lower your risk for heart disease and improve your immune system at the same time.
We have already discussed peanut butter so it is a given that we will also talk about peanuts themselves. These nuts are full of monounsaturated fats, antioxidants, and copper. The aforementioned nutrients are excellent at keeping your heart healthy, reducing the risk of strokes and heart attack, and preventing heart disease.
As its name suggests, wheatgrass is actually just the young grass of the wheat plant. Many people like to consume it as a tablet, though it might be a good idea to take it in juice instead. Why? Well, it is normally easier to absorb the nutrients in the leaves of the grass once they have been processed in a juicer. Keep in mind that wheatgrass is not recommended for everyone, in particular, those with allergies to grass, gluten, or wheat. Women who are pregnant and nursing might also want to contact health professionals before featuring it in their diets. Luckily, wheatgrass is worth the effort thanks to its significant health benefits. It comes with vitamin A, vitamin C, vitamin E, iron, antioxidants, and B vitamins.
Some people might not feel inclined to eating these super seeds because they have high oil content. This is a misunderstanding, however, as sunflower seeds are rich in plant oil full of healthy polyunsaturated fats. They also have numerous minerals and vitamins such as copper, magnesium, and vitamin E.
Did you know that hemp seeds make for an excellent source of protein? This is because these seeds have all nine amino acids and they aid in the absorption of it. Aside from that, the amino acid arginine is also great for the health of your heart. Hemp seeds are naturally rich in the heart-healthy unsaturated fats and have no unhealthy saturated fats. This super seed is also full of vitamins, fiber, and minerals like vitamin B6, vitamin E, magnesium, and potassium.
Here is another excellent alternative to meat that vegans and vegetarians will love. Mushrooms are fat-free vegetables that are full of minerals, vitamins, and fibers. They come with loads of antioxidants, B vitamins, coppers, and potassium as well. As aforementioned, potassium is excellent for the health of your heart. This superfood definitely belongs in your pantry.