1. What Are The Recommended Dietary Allowances RDA?
  2. Healthy Food List #1: Best Nutrition For Pregnant Women
  3. Healthy Food List #2: Best Nutrition For Healthy Hair / Preventing Hair Loss
  4. Healthy Food List #3: Best Nutrition For Asthma (And A Healthy Lung)
  5. Healthy Food List #4: Best Nutrition For Children With Autism
  6. Healthy Food List #5: Best Nutrition For A Healthy Back (And No Back Pain)
  7. Healthy Food List #6: Best Nutrition For Fighting Pain
  8. Healthy Food List #7: Best Nutrition For Brainpower
  9. Healthy Food List #8: Best Nutrition For Reducing Your Cancer Risk
  10. Healthy Food List #9: Best Nutrition For Lowering Cholesterol
  11. Healthy Food List #10: Best Nutrition For Fighting Against Colds and Flu
  12. Healthy Food List #11: Best Nutrition For Beating Depression
  13. Healthy Food List #12: Best Nutrition For Fighting Stress
  14. Healthy Food List #13: Best Food For Instant Detox
  15. Healthy Food List # 14: Best Nutrition For Diabetics
  16. Healthy Food List #15: Best Nutrition For Better Digestion
  17. Healthy Food List #16: Best Nutrition For Building Muscle
  18. Healthy Food List #17: Best Nutrition For Dealing With Chronic Fatigue Syndrome
  19. Healthy Food List #18: Best Nutrition For Dealing With Fibromyalgia
  20. Healthy Food List #19: Best Nutrition For Better Fitness
  21. Healthy Food List #20: Best Nutrition For A Healthy Heart
  22. Healthy Food List #21: Best Nutrition For High Blood Pressure
  23. Healthy Food List #22: Best Nutrition For Balancing Your Hormones (And For A Great Skin)
  24. Healthy Food List #23: Best Nutrition For Strong Joints
  25. Healthy Food List #24: Best Nutrition For Juice Cleanses
  26. Healthy Food List #25: Best Nutrition For Men
  27. Healthy Food List #26: Best Nutrition For People Over 60
  28. Healthy Food List #27: Best Nutrition For Weight Loss
  29. Healthy Food List #28: Best Nutrition For Preventing Osteoporosis
  30. Healthy Food List #29: Best Nutrition For Easing Hyperthyroidism Symptoms
  31. Healthy Food List #30: Best Nutrition For A Better Sex Life
  32. Healthy Food List #31: Best Nutrition For Better Sleep
  33. Healthy Food List #32: Best Nutrition For Menstruation Periods
  34. Healthy Food List #33: Best Nutrition For Healthy Eyes
  35. Healthy Food List #34: Best Nutrition For Preventing Hearing Loss
  36. Healthy Food List #35: Best Nutrition For Healthy Teeth And Gums
  37. Healthy Food List #36: Best Nutrition For Improving Your Appetite
  38. Healthy Food List #37: Best Nutrition For Reducing Your Hunger and Appetite
  39. Healthy Food List #38: Best Nutrition For Women
  40. Healthy Food List #39: Best Nutrition For Women Over 50
  41. Healthy Food List #40: Best Supplement Nutrition For Women
  42. Healthy Food List #41: Best Nutrition For Your Child

Healthy Food List #20: Best Nutrition For A Healthy Heart




healthy-heart-nutrition-foods

Oils

1. Avocado oil: Helps decrease hardening of the arteries, which is a big cause of heart disease.

2. Extra virgin olive oil: Rich in “good fat” and antioxidants, which help unclog our arteries.

Fruits

3. Apples: Rich in antioxidants called polyphenols, which protect cholesterol from free-radical attacks. Also contain pectin (blocks absorption of cholesterol), and fiber (pushes out cholesterol.)

4. Oranges: Contains pectin which protect cholesterol from free-radical attacks, a flavaonoid that lowers blood pressure and reduces artery inflammation, hesperidin which improves blood flow to the heart, and Vitamin C,  which protects against stroke. 

5. Grapefruit: Rich with many heart-friendly nutrients like oranges.

6. Avocado: Although high on calories, they are rich in monounsaturated fats (“good fats”), which help reduce blood cholesterol and blood clots. 

7. Blueberries: Contain powerful antioxidants such as resveratrol and flavonoids,  which helps prevent heart disease.

8. Raisins: Rich in potassium, which helps lower blood pressuren and increases immunity-promoting antioxidants.

Vegetables

9. Broccoli: Rich in fiber and many antioxidants, while low in carbohydrates.

10. Brussels sprouts: Rich in vitamins, and help reduce inflammation in the cardiovascular system and improves blood vessel health.

11. Cauliflower: Rich in antioxidants, fiber, and has allicin, which (like garlic) helps lower the risk of heart attacks and reduce cholesterol.

12. Yams: Rich in Vitamin C, calcium, and iron, which help reduce high blood pressure. The skin is rich in heart-friendly nutrients.

Fish and Meat

13. Wild Salmon (not farmed): Rich in omega-3 fatty acids helpful in improving metabolism related to the heart. Also rich in selenium, an antioxidant that is heart-friendly.

14. Sardines: Also rich in omega-3 fatty acids (fish oil) .

15. Liver: Rich in heart-friendly fats 

Nuts and Seeds

16. Walnuts: Rich in omega-3 fatty acids, fiber, Vitamin E, and folate, all heart-friendly stuff.

17. Almonds: Just like walnuts, for people who are not liking the bitter walnuts.

18. Chia seeds:  Rich in calories, omega-3 fatty acids and all the amino acids.

Grains and Cereals

19. Whole grains (gluten free variety - oat bran, rice etc): They help regulate cholesterol. But avoid gluten-rich processed, refined grains, which may clog the arteries.

20. Oatmeal (plain, non-processed variety): Helps reduce cholesterol.

Drinks and Sweets

21. Coffee: Rich in antioxidants helpful in reducing risk of type 2 diabetes.

22. Red wine: Red wine from dark-skinned berries and grapes contains resveratrol, an antioxidant helpful in preventing cancer. Red Wines such as Madirans and Cabernets are rich in procyanidins, antioxidants  helpful in reducing cholestrol and increasing arterial health. 

23. Green Tea: Contains catechin and flavonids, antioxidants with multiple heart-friendly benefits. Also helps keep blood pressure down.

24. Soy milk: Contains isoflavones, which helps reduce cholesterol. Has no cholesterol and is naturally low in fat. 

25. Dark Chocolate (unprocessed): May help reduce blood pressure, as it contains flavonols, which relax arteries, and increase blood flow.