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10 Super Foods for a Healthy Heart

Updated on September 26, 2012
Nuts | Source
Whole Wheat Bread
Whole Wheat Bread | Source

Nature has super foods that will help us make sure that our heart will go on giving us lots of loving for all the years to come.

Our heart has always worked hard for us, from the moment we were swimming as fetuses in our mommies’ tummies until the time it pounded really fast and firm when we first had our first love.

After all those years of hard work, isn’t it about time that we finally give our heart the caring it rightfully deserves?

Below is a list of 10 totally healthy foods that we must eat to take care of our heart.

When eaten on a regular basis and made part of our main diet, these foods can help us keep heart and cardiovascular diseases at bay.

This is because doctors have found that most of heart and cardiovascular diseases are actually lifestyle-related ailments.

Should we choose to lead an active lifestyle and eat a healthy diet, we can actually keep our hearts stout, strong, and ticking.

1. Avocados

Faulty understanding of fats has led so many people away from avocado, an actually extremely healthy fruit with as much fat as the sinful loaded hamburger.

To clear things up, avocado’s fat is monounsaturated fat, the good kind of fat that combats its bad counterpart.

A medium-sized avocado can contain about 30 grams of monounsaturated fat, good enough to help the heart ticking healthily.

Also, it has beta-sitosterol, a plant-based substance that can fight heart diseases and high cholesterol.

Beta-sitosterol can also make the immune system strong and prevent HIV/AIDS, certain kinds of cancer, influenza, psoriasis, allergies, headache, fatigue, and other ailments.

So go ahead and indulge in this spherical gift from Mother Nature. Your heart will thank you for the fat it has.

2. Brown Rice

A food that so many dieters have avoided and believed to have tons of carbohydrates, brown rice has been proven to keep the heart in tip-top shape.

Brown rice does this through the brown layer in its rice grain, the same layer that is removed during milling or the process of turning rice grains into the common white rice.

This layer has ingredients that hold up against a certain kind of protein that causes high-blood pressure and clogged arteries.

It also gives brown rice more fiber and anti-cancer properties than white rice.

Now, make brown rice a part of your diet. It’s unbelievably easy. Just eat it with vegetables, fatty fishes, or cooked lean meats.

3. Fatty Fishes

Surprisingly, fishes rich in fats are good for the heart.

They are full of omega-3 fatty acids, which are unsaturated fats that prevent blood clotting and high-blood pressure.

Omega-3 fatty acids also facilitate the impulses of the heart, making it beat at a uniform rate.

To make fatty fishes work for your heart, have at least two servings of sardines, tuna or wild salmon twice a week.

4. Nuts

The best kind of snacks that your heart will love you for eating is nuts.

Nuts have monounsaturated and polyunsaturated fats that fight bad cholesterol like an elite soldier.

They are also rich in omega-3 fatty acids and fiber, which prevent blood clotting and high-blood pressure.

The best way to have nuts is to eat them in plain, unsalted, and roasted forms.

Among the many kinds of nut, walnuts and almonds would be first-rate.

5. Oatmeal

Start your day right by eating a bowl of old-fashioned or steel-cut oats, the least processed kinds of oat that are so heavy in omega-3 they will not just keep your heart healthy, but also your skin looking glowing!

The grains in oats lower bad cholesterol through their fiber.

Not all kinds of oats, however, will work.

Avoid the heavily processed kinds that are labeled either instant or quick-cook.

Instead, go for the ones labeled as old-fashioned or steel-cut.

6. Olive Oil

Ever wondered why some people with high cholesterol levels do not die of heart diseases?

Wonder no more. The answer lies in the healthy kinds of oil they consume.

According to research after research on high cholesterol levels, healthy oils can promote positive cardiovascular health.

One of these oils is olive oil.

But do not reach for just about any olive oil bottle you see.

Go for the extra-virgin olive oil. It is the least processed kind that preserves olive’s beneficial properties.

7. Peanut Butter

Slather some peanut butter onto your whole-wheat bread and have a bite!

Peanut butter has been found to care for the heart in a similar way that olive oil does.

Along with protein, vitamins, and minerals, it has substances and fiber that prevent heart diseases.

The unsaturated fats in peanut butter can also prevent diabetes.

Now, let go of the guilt and take a spoonful of this yummy treat.

Be careful though. Eat it in moderation or you’ll pack on the pounds.

8. Spinach

There is something to learn from Popeye the Sailor Man – eating spinach!

Spinach has been found to lower the risk of heart diseases through its fiber, potassium, lutein and folate.

To use this leafy vegetable to your advantage, have at least two-and-half servings each week.

9. Tea

Move over espresso. Make way for tea!

Tea has been drunk for thousands of years for its plethora of health benefits.

One of these health benefits is the protection of the heart.

Yes, teas do protect the heart and promote good cardiovascular health.

It is recommended to drink at least three cups of tea each day. Brewed fresh tea leaves would be ideal.

By the way, to get the most out of teas, avoid using sugar, honey, or milk with it.

These foods lower, if not wipe out, the health benefits of teas.

10. Whole-Wheat Bread

Made from whole-grain flour, whole-wheat bread or whole-grain bread is a kind of brown bread that acts like a vacuum cleaner in your body.

It cleanses it by removing bad fats!

Essentially, whole-wheat bread works like oatmeal and brown rice.

To help your heart enjoy this food, grab whole-wheat bread made without enriched flour.

Enriched flour strips away the bread of so much valuable nutrients. Thus, it is not a good food for the heart.

Copyright © 2011 Kerlyn Bautista

All Rights Reserved

How to Add Heart Healthy Foods into Your Diet


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    • kenneth avery profile image

      Kenneth Avery 

      7 years ago from Hamilton, Alabama


      Hi, kerlynb, may I leave these comments with you? Thanks. This hub is:







      Keep up the great work. I am VERY HONORED to FOLLOW you. Have a Wonderful New Year. With MY Highest Regards, Kenneth Avery, from Hamilton, a small northwest Alabama town that looks like the little town on Little House on The Prairie of years back. I also extend a Cordial Invitation to YOU to read a few of my hubs if YOU need a good laugh and to be a follower of mine. That would delight me to no end. Thanks and I will be looking for you. Much Peace to you and your loved ones.

    • The Dirt Farmer profile image

      Jill Spencer 

      7 years ago from United States

      Thanks, Kerlyn! Will have to make a wild salmon & brown rice dish!

    • kerlynb profile imageAUTHOR


      7 years ago from Philippines, Southeast Asia, Earth ^_^

      @The Dirt Farmer Hello! :) Thanks for the note . Oh yes, I should have been more specific. Will change that to Wild Salmon. Many thanks again :)

    • The Dirt Farmer profile image

      Jill Spencer 

      7 years ago from United States

      Great, Kerlyn. Well-organized & readable! Here's a question for you: Isn't it a specific type of salmon that's high in Omega 3 fatty acids? I can never remember which one to buy!


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