171 Top Heart Healthy Foods List
We need to fight against him first! Yes!. According to CDC, for every 34 seconds, one person in America dies from cardiovascular disease. In 2020, Heart disease was the reason for 1 in 5 deaths. 7.2% of Americans aged 20 and above have Coronary artery Disease (CAD). Numbers are alarming, right? So how to prevent Cardiovascular diseases? Do you believe the quote ” You are what you eat? “, of course, you do. Let us dive in to know the (1)Healthy eating with this 171 Top Heart Healthy Foods List and (2)Healthy Lifestyle to avoid cardio diseases.
Causes for Cardiovascular Disease
The following are the core causes for Cardiovascular diseases. You need to check and work on it.
- Eating an Unhealthy Diet
- Being Overweight and Obese
- Having Diabetes Mellitus
- Having High Blood Pressure
- Having High Cholesterol
- Doing Less Physical Activity
- Drinking More Alcohol
- Smoking
- Know your Family History of Heart Disease.
What to do to prevent Heart Disease?
Healthy Eating for Your Loving Heart
Healthy eating to prevent heart disease is to eat veggies, fruits, nuts and seeds, whole grains, legumes, fish, Shellfish, lean meats, and healthy oils. Limit eating of foods that are Sugary, salty, saturated fat, and trans fats. If you are not drinking alcohol, that’s great, if you are drinking alcohol, Please drink it in moderation.
Healthy Lifestyle for Heart Health
Quit Smoking, Maintain a healthy weight, Be an active person, Spend at least 30 minutes for exercise every day, maintain your blood sugar and pressure levels, and Check your cholesterol level.
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171 Top Heart Healthy Foods List
Veggies for heart health
Fruits Good for your Heart
- Strawberries
- Raspberries
- Blueberries
- Blackberries
- Cranberries
- Tart Cherries
- Sweet Cherries
- Grapes
- Boysenberries
- Avocado
- Pomegranate
- Oranges
- Apples
- Bananas
- Peaches
- Pears
- Papaya
- Cantaloupe
- Watermelon
- Plums
- Prunes
- Apricots
- Lemons
- Limes
- Kiwis
- Raisins
Whole Grains for Healthy Heart
- Whole Wheat
- Oats
- Barley
- Brown Rice
- Black Rice
- Wild Rice
- Quinoa
- Buck Wheat
- Bulgur
- Rye
- Farro
- Amaranth
- Cassava
- Couscous
- Kamut
- Pop Corn
- Whole Grain Pasta
- Whole Wheat Bread
- Whole Grain Crackers
- Whole Grain Tortillas
Legumes for Heart Health
- Black Beans
- Lima Beans
- Red Kidney Beans
- Black Eyed Beans
- Lentils
- Chickpeas
- Pinto Beans
- Red Beans
- Mung Beans
- Cannellini Beans
- Green Peas
- Fava Beans
- Soy Beans
Fish & Shellfish for Heart Health
- Salmon
- Tuna
- Sardines
- Mackerel
- Herring
- Trout
- Pilchards
- Shrimp
- Oysters
- Mussels
- Clams
- Scallops
- Anchovies
- White Fish
- Black Cod
- Striped Bass
Lean Meats for Heart Health (Grass-fed/Pasture Raised)
- Skinless Chicken Breast
- Skinless Turkey Breast
- Beef Round Roast
- Beef Sirloin
- Beef Flank Steak
- Pork Tenderloin
- Pork Shoulder
- Pork Chops
Best Nuts and Seeds for the Heart
- Walnuts
- Almonds
- Hazelnuts
- Pistachios
- Pecans
- Peanuts
- Macadamia
- Chia Seeds
- Hemp Seeds
- Flax Seeds
- Sesame Seeds
- Sunflower Seeds
- Pumpkin Seeds
Heart Healthy Oils
- Olive Oil
- Canola Oil
- Avocado Oil
- Corn Oil
- Safflower Oil
- Sunflower Oil
- Soy Bean Oil
- Grape Seed Oil
Tea and Coffee to improve heart health
Heart Healthy Special Foods
- Dark Chocolate
- Tofu
- Tempeh
- Tahini
- Soy Milk
- Almond Milk
- Almond Butter
- Peanut Butter
- Red Wine (Drink in Moderation)
- Beer (Drink in Moderation)
- Hummus
Dairy and Eggs for a Healthy Heart
- Yogurt
- Low-Fat Milk
- Low-Fat Cheese
- Low-Fat Butter Milk
- Eggs
Herbs and Spices to Strengthen Heart
- Ginger
- Turmeric
- Cinnamon
- Cardamom
- Basil
- Cilantro
- Rosemary
- Oregano
- Coriander Seeds
- Black Pepper
- Cloves
- Chilli Peppers
The heart is the organ known for love. Life is to love and to be loved. Let us have our Love (Heart) Healthy!
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