Wednesday, June 20, 2018
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9 Heart Healthy Foods

Natural Food Vs. Supplements

Supplement companies make lots of money by selling vitamins, minerals, oils, serums, and potions. However, anything found in a pill has little to no nutritional value compared to whole food. You can get all the nutrition you need from food alone as long as you eat a healthy, balanced diet with all the right things.

Fitness enthusiasts often claim that reducing body composition is 80% diet and 20% exercise. Although body composition is only one factor in heart health, there are many vitamins, minerals, and fats that support you cardiovascular health. And every one of them can be found in your diet, even from vegetarian-friendly sources!

Foods Healthy For The Heart

#1. Milk

Milk has always been known to be a healthy food. It’s a heart healthy food because of it’s calcium and vitamin D. Calcium regulates heart beat, nerve function, and strengthens muscle tissue.

Vitamin D helps maintain heart action and nervous system function. If you don’t like to drink milk, other dairy sources include cheese and butter.

milk cheese butter

#2. Lentils & Legumes

Lentils and other legumes are a great source of copper and iron. Copper is responsible for red blood cell formation and iron is responsible for hemoglobin production, which allows red blood cells to gather oxygen. The more oxygen rich your blood is, the easier it will be on your heart.


#3. Bananas

Bananas are high in potassium, which is important for fluid balance – a big factor in blood pressure – and it controls activity of heart muscle. Sodium’s effect on your blood pressure is due to the fact of retaining water. Potassium helps counteract the sodium.


#4. Whole Grains

Whole grains are important for heart health because of their heart-cleansing soluble fiber. They are also a great source of energy and vitamins to keep you active so you can continue doing your exercise. They are high in vitamins B2, B16, and vitamin K, which are all essential for metabolic health.

Whole Grains

#5. Brazil Nuts

Brazil nuts are high in copper and selenium. As mentioned before, copper is essential in red blood cell formation. Selenium is protects body tissue from oxidative damage from radiation, pollution, and normal metabolic processing.

They also contain arginine which is essential for blood flow and also known for its performance enhancing qualities as an active ingredient in most pre-workout supplements.


#6. Green Chili Peppers

Green Chili Peppers have the highest concentration of vitamin C and A. Vitamin C is essential for vascular health because it is responsible for the structure of blood vessels and maintaining capillaries.

They are also have an anti-inflammatory quality because of their capsaicin. Capsaicin also inhibits the growth of cancer cells.

green peppers

#7. Cucumbers

Cucumbers are a ultra-hydrating vegetables. Proper hydration is key for heart health and the flesh of cucumbers are mostly comprised of water. It is also high in vitamin C which helps build and repair blood vessels.


#8. Flax Seeds

Flax seeds are a great source of omega-3 in the form of alpha-linolenic acid (ALA) and omega-6. Omega-3s reduces inflammation, removes  blood clotting and helps dilate blood vessels.

Omega-6 works together with omega-3. Although not as high in omega-3 as fish and other seafood, flax seed is a great vegetarian-friendly source of these healthy fats.

flax seeds

#9. Psyillium Husk 

Psyillium husk is the part of wheat they get rid of. However, you can mix it with your favorite beverage and drink it down for the soluble and insoluble fiber. As mentioned before, the soluble fiber is great for cleaning your heart and blood vessels, while the insoluble fiber is ideal for cleaning your digestive tract.

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