Top 7 Natural Foods for Heart Health

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Top 7 Natural Foods for Heart Health

You can survive for a few minutes, or for a few hours or days, when the other organs in your body would stop functioning. However, with the heart, once it stops beating, your life ends instantly.

That’s how essential the heart’s function in your body is. Hence, it’s crucial that you take good care of your heart primarily. Don’t wait until your heart is damaged before you start protecting it. As the cliché goes, “Prevention is still better than cure.”

So, how can you maintain a healthy heart?

Foremost, is to live a healthy life by getting sufficient sleep, at least 8 hours a day; exercising regularly (1 hour) daily, or 2 hours every other day; hydrating yourself adequately by drinking more than 8 glasses of water daily; avoiding addictive drugs, alcohol, nicotine and excessive caffeine.

You must also eat foods that promote a healthy heart.

Here are the top 7 foods for heart health

#1 – Whole grains

Whole grains are rich in fiber and vitamin B than polished grains. Oatmeal meals provide lots of fibers too, which will help your heart stay healthy. You can eat this type of food during breakfast.

#2 – Fruits

Fruits are rich in minerals, such as calcium, magnesium, potassium and inorganic phosphate that are needed in the physiological functions of the heart. In addition, fruits are rich in vitamins and fibers, as well.

The fruits specifically recommended are avocados, mangoes, grapefruit, oranges, watermelons, apple, banana, pomegranate, citrus fruits, and cucumber.

You should have at least three servings of fruits daily.

#3 –Legumes/nuts

A study found out that Walnuts are found to be tops when it comes to their anti-oxidant property; hence, they are great protectors of the heart. They are also nutritious for the body.

The other types of nuts, such as cashew, almond, pistachios, macadamia, peanuts and hazelnuts are likewise good for the heart. Although the fat content is high, almost half is unsaturated, so it’s healthy. Hence, remember to eat these nuts at least twice a week or daily.

Vegetable legumes, such as beans and peas are good sources of proteins and anti-oxidants that could prevent heart ailments.

#4 – Vegetables

Yellow, orange and green vegetables are rich in essential nutrient, such as anti-toxins, fibers, carotenoids (beta-carotene), vitamins and minerals.

Examples of these are: turnips, all types ofsquashes, carrots, beans, spinach, cauliflower, asparagus, tomatoes, okras, broccoli,and sweet potatoes.

Have at least three servings of vegetables daily.

#5 - Fish

Fish is rich with good fish oil or omega-3s, such as tuna, trout, salmon, tuna, herring, and mackerel. Cod liver oil has also been considered as healthy.

You can have this once a day, or at least every other day.

#6 – Berries

All types of berries contain lots of fibers, antioxidants and polyphenol substances that help reduce the risk of hypertension and stroke.

Examples of these are raspberries, blackberries, strawberries, and blueberries.

You can eat them daily.

#7 – Soy products

Soy products contain a large amount of fibers, vitamins, polyunsaturated fats, and protein. These substances promot heart health and reduce the risk of cardiac ailments.

You can eat two servings of soy daily.

Foods to avoid

Avoid meat fat because this is rich in bad cholesterol (low density lipoprotein) that can cause various cardiac ailments, such as atherosclerosis and hypertension.

Avoid salty foods, alcohol, cigarettes and excessive coffee. Salty foods elevate the concentration of sodium in the body that can lead to hypertension and heart conditions. On the other hand, alcohol, cigarettes and coffee can exacerbate existing conditions.

They can also exert their effects on the Central Nervous System, which can affect your heart’s health.


Taking care of your heart doesn’t entail eating the right foods only. It involves the proper maintenance of your entire body system. You should also exercise and observe all the rules for healthy living.

The heart is interconnected to all the organs in the body; it’s not a single organ operating on its own. Thus, to take care of your heart, you have to take care of your whole body.

Author bio:

Adelaide is a medical technologist by profession. She’s most interested in techniques to stay fit, trim and healthy. She had injuries related to sports, which she was able to resolve eventually. So, she wants to help people overcome their health problems. Visit her website and twitter.


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