Skip to content
Your health starts here.
  • Home
  • Meet The Team
  • Exercises Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
Menu
  • Home
  • Meet The Team
  • Exercises Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
“Your health starts here.”
  • Home
  • Meet The Team
  • Exercises Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
Menu
  • Home
  • Meet The Team
  • Exercises Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
Search
Close

10 Best Foods for Heart Health

Cardiovascular disease (CVD) is the leading cause of death in the United States. A whole food, plant-based (WFPB) diet low in sodium and free fats has been conclusively shown to reduce the risk of heart disease.

Which foods are the stars and stewards of healthy hearts?

The list below gives our “Top 10” heart healthy foods. Each item has valuable medical as well as gastronomic attributes that makes them integral ingredients to include in any diet that promotes and maintains heart health.

 

1. Oatmeal

Oats are high in fiber and possess well-researched and documented cholesterol-reducing properties. Additionally, studies have shown that oats in collaboration with vitamin C prevent HDL (“good”) cholesterol oxidation – thus fighting the progression of heart disease. Oats are a versatile whole grain that provides substance and earthiness in dishes beyond a standard breakfast staple.

 

2. Flaxseed

Increasing the levels of omega-3 fatty acids has been shown to reduce the occurrence of CVD. In a WFPB diet, flaxseeds provide an invaluable and rich source of omega-3 fatty acids. Studies have also shown that daily consumption of flaxseeds may help maintain a lower blood pressure. Flaxseeds have wonderful binding qualities that make them a useful substitute for eggs and processed flours.

 

3. Berries

Berries contain high amounts of polyphenols. Studies have shown that most berries are low in calories and high in moisture and fiber. They contain natural antioxidants such as vitamins C and E, and micronutrients – all essential for heart health. Berries bring bright and fresh acidity to any dish.

 

4. Dark Leafy Greens

Adding dark leafy greens (and black-eyed peas) to your diet in the New Year will help set the vibe for more than general health and prosperity. A diet rich in dark leafy greens (collards, mustards, kale, spinach, etc.) provides valuable folate – A B vitamin that promotes heart health. Additionally, dark Leafy greens have low glycemic indices and low caloric profiles, which makes them particularly beneficial in maintaining a healthy weight. Dark leafy greens are an ideal addition to soups, salads, grain dishes, and braised dishes.

 

5. Pomegranate

Pomegranates have been shown to be a rich source of potent antioxidants which act against several types of free radicals. Additionally, pomegranates help protect against the oxidation of HDL (“good”) cholesterol and help reduce blood pressure. The brilliant color, earthiness, and acidity in pomegranates provide many culinary applications from chutneys, sauces, stews, and are bright additions to salads.

 

6. Walnuts or Almonds

Nuts contain unsaturated fatty acids and help lower LDL (“bad”) cholesterol and triglyceride levels. Specifically, walnuts and almonds are rich in vitamins, minerals, and heart-healthy fats. They are, however, also high in calories – so they must be consumed in moderate portions. The natural richness in nuts help make dishes become satisfying and decadent without the guilt of consuming a heart-unhealthy ingredient.

 

7. Beans

All legumes are rich in minerals and fiber – beans being especially so. Because beans do not contain saturated fats and are rich in protein, they provide our bodies with healthy nutrition and satiation. Beans are a deliciously versatile component to help maintain a heart-healthy diet. Because they are versatile in picking up the flavors added to them, it is no surprise that beans are an essential ingredient in many cuisines.

 

8. Soy

Foods containing soy protein have been shown to reduce cholesterol even as the precise mechanisms are still being actively researched. Edamame and soy protein are good examples of ingredients that can be easily incorporated into a heart-healthy diet. Soy is one of the most important sources of “umami” and texture – each a desired sensation that helps us perceive food as being tasty.

 

9. Plant Sterols

These compounds naturally found in plant cell membranes are similar in chemical structure to the human body’s cholesterol. When our diet is plant-based, the plant sterols compete with cholesterol for absorption into our digestive system resulting in a blocking and hence, reduction of cholesterol absorption. Plants are simply delicious.

 

10. Beets & Beet Greens

Beets (juice, root, and leaves) are naturally concentrated in nitrates, which have been shown to reduce blood pressure and increase oxygen levels. A diet that includes all edible aspects of beets helps increase oxygen levels and improve overall cardiovascular function. Beets are colorful, earthy, sweet, and loaded with umami. The greens are fantastic when simply cooked with lemon, garlic, and red pepper flakes (optional), or as additions to soups and grain dishes.

 

Maintaining a WFPB diet may seem restrictive and challenging, however, the reality could not be further from that myth. By incorporating aromatics, spices, acidity, natural sugars, diverse ingredients, and global culinary inspirations into whole foods that are plant-based, food will be unbelievably delicious and good for you.

 

 

  

Hari Pulapaka is a professional chef and co-founder of Cress Restaurant. In 2017, Hari launched a company, Global Cooking School, LLC. Born and raised in Mumbai, he acquired an Associate of Applied Science in the Culinary Arts from Le Cordon Bleu-Orlando in 2004. Hari is a Worldchefs Certified Master Chef and Certified Executive Chef of the American Culinary Federation with four James Beard Award semifinalist nods as Best Chef-South and multiple Food & Wine People’s Best Chef recognitions.

Dr. Jenneffer Pulapaka, DPM, is a Board Certified Physician Diplomate in Lifestyle Medicine. As a trained podiatric surgical fellow specializing in diabetic and vascular disease limb salvage, she is the founder of DeLand Foot and Leg Center. A Certified Sommelier, she has 15+ years of experience in menu planning and event design in the restaurant industry. She is also certified in Plant-Based Nutrition and Culinary Coaching. Jenneffer frequently lectures nationally to doctors & nurses on healthy eating for patient wellness and recovery.

Family Health,Health & Beauty,Nutrition,Workouts
/
Follow Us On
Facebook-f Twitter Youtube Instagram
Categories
Body Sculpting
Family Health
Featured
Health & Beauty
Military Fitness
Navy SEAL Fitness
Gallery

getfitnowdotcom

Workout Tip: If you are just starting your fitness Workout Tip: If you are just starting your fitness journey, don’t try to do too much too soon. Increase what you are doing by up to 10% each week for a safe progression.

#workouttips #workouttip #workoutjourney #fitnessjourney #exercisejourney
Get your bike ready because tomorrow is National B Get your bike ready because tomorrow is National Bike to Work Day!

#nationalbiketoworkday #biketoworkday #biketowork #cycling #dailyexercise
What are your favorite ways to stretch pre and pos What are your favorite ways to stretch pre and post workout?

#stretching #properstretching #preworkout #postworkout #workout #workoutroutine
Each year there are 50-60 million people in the U. Each year there are 50-60 million people in the U.S. that run regularly, with over 50% of them suffering a running injury. Pliability (the loosening, softening and relaxing of muscles) is in the midst of a major 'movement' in the realm of professional sports, physical therapy and health/fitness to help offset these kinds of injuries.

Get “Pliability for Runners” on Amazon: https://www.amazon.com/dp/1578269105 (link in bio)

#pliability #runnersofinstagram #runningcommunity #runner #runners
#MotivationMonday #championmindset #nevergiveup #f #MotivationMonday #championmindset #nevergiveup #fitnessmotivation #fitnessjourney
May is Correct Posture Month! Your spine has three May is Correct Posture Month! Your spine has three natural curves at your neck, mid back, and low back. Correct posture should maintain these curves, not increase them. Your head should be above your shoulders and the top of your shoulders should be over your hips.

#correctposturemonth #correctposture #betterposture #posture #healthylifestyle
#WorkoutProblems #WorkoutProblems
Yum, it’s International Hummus Day! Celebrate wi Yum, it’s International Hummus Day! Celebrate with this must-try Hummus Flatbread Pizza Recipe: https://getfitnow.com/hummus-flatbread-pizza-recipe/ (link in bio)

#internationalhummusday #hummusday #hummus #healthyeats #healthyfood #healthyrecipes
Wellness Tip: Be intentional with acknowledging wh Wellness Tip: Be intentional with acknowledging what you are happy about and what you are thankful for each day.

#wellness #wellnesstips #happy #grateful #thankful
Do you have a big goal you are working toward? May Do you have a big goal you are working toward? Maybe one that has been on your mind for a while and one that will take change, determination, training, sacrifice, and a lot of work?

Learn how to accomplish your big goals: https://getfitnow.com/how-to-accomplish-your-big-goals/ (link in bio)

#goals #goalsetting #accomplishyourgoals #achieveyourgoals #goalattainment
Did you know this week is National Mental Health A Did you know this week is National Mental Health Awareness Week? We all struggle sometimes, so please don’t be afraid to talk to someone about it.

#nationalmentalhealthawarenessweek #mentalhealthawarenessweek #mentalhealthawareness #mentalhealth #mentalhealthmatters
#MotivationMonday #workoutvibes #lifting #liftingw #MotivationMonday #workoutvibes #lifting #liftingweights #workoutlife
Happy Mother’s Day to all of the superhero moms Happy Mother’s Day to all of the superhero moms that set a healthy example for their children!

#mothersday #mothersday2022 #fitmom #fitmoms #thankyoumom
We ❤️ National Fitness Day! Get your sweat on We ❤️ National Fitness Day! Get your sweat on to celebrate the right way today!

#nationalfitnessday #fitnessday #fitness #fitfam #igfit
Celebrate Digital Wellness Day with these 6 Hacks Celebrate Digital Wellness Day with these 6 Hacks for Better Digital Wellness: https://getfitnow.com/6-hacks-for-better-digital-wellness/ (link in bio)

#digitalwellnessday #digitalwellness #digitalwellbeing #digitalhealth
May is High Blood Pressure Education Month. Know y May is High Blood Pressure Education Month. Know your numbers and make good lifestyle choices to keep your blood pressure within a healthy target.

#highbloodpressureeducationmonth #highbloodpressure #bloodpressure #healthylifestyle #betterhealth
Workout Tip: Be consistent! Consistent activity l Workout Tip: Be consistent!

Consistent activity leads to results. Avoid frequent starting and stopping which can derail your progress.

#workouttips #workoutresults #workoutprogress #consistentworkouts #workoutjourney
This week is Drinking Water Week, a great opportun This week is Drinking Water Week, a great opportunity to remind ourselves to drink at least eight 8-ounce glasses of water each day.

#drinkingwaterweek #drinkwater #drinkmorewater #hydration #hydrate
#MotivationMonday #motivation #motivationalquotes #MotivationMonday #motivation #motivationalquotes #startnow #starttoday
5 Ways to Teach Your Kids Resilience: https://getf 5 Ways to Teach Your Kids Resilience: https://getfitnow.com/5-ways-to-teach-your-kids-resilience/ (link in bio)

#resilience #parenting #parentingtips #momsofinsta #dadsofinsta
Load More... Follow on Instagram

JOIN GETFITNOW

It’s Fitness 24/7. Videos, Workouts, Nutrition, Recipes, Tips, and more!
  • Home
  • Workouts
  • Nutrition
  • Submissions
  • Follow us on Facebook
Menu
  • Home
  • Workouts
  • Nutrition
  • Submissions
  • Follow us on Facebook
Facebook-f Twitter Youtube Pinterest Instagram
Get Fit Now © Copyright 2022. All Rights Reserved.
  • Website Maintenance Prateeksha Web Design

Subscribe to our mailing list