​​10 Superfoods to Protect Your Heart

10 great meals for your heart

1. Almond :

Almonds are abundant in the diet and have a long list of vitamins and minerals essential for heart health.

They are also an excellent source of monounsaturated fats and fiber to improve heart health, two important nutrients that can help protect against heart disease. Eating almonds can also have a strong effect on your cholesterol levels.

Remember that while almonds are very nutritious, they also have a lot of calories. Examine your sides and adjust your diet if you are trying to lose weight.

2. Walnuts

Nuts are rich in omega-3, healthy fats called monounsaturated fats, plant sterols, and fiber.

In fact, a small amount of fruit every day can lower your cholesterol and protect it from inflammation of the heart.

3. Attorney

Avocados are a great source of monounsaturated fats that are good for the heart, which have been linked to lower cholesterol levels and lower the risk of heart disease.

They also contain high potassium, a nutrient essential for heart health. In fact, one avocado provides 975 mg of potassium, or about 28% of the daily requirement.

4. Tomato :

Berries are full of phytonutrients that promote heart health and soluble fiber. They are also rich in antioxidants such as anthocyanins, which protect against oxidative stress and inflammation that contribute to the development of heart disease.

They make a delicious meal on their own or you can add them to cereal or yogurt. Try to include a variety of different types in your diet to get the unique health benefits.

5. Broccoli :

Foods, potassium, and antioxidants in cruciferous vegetables (such as broccoli, kale, cauliflower, Brussels sprouts, bok choy, and cabbage) can help prevent heart disease. One glass of broccoli can provide almost 5% of a person's daily potassium requirement.

6. Carrots :

Carrots are not only good for your eyes, the antioxidants in them are also good for your heart. Second, the potassium in carrots can help control your blood pressure. Third, they have fiber, which helps you stay healthy and reduce the risk of heart disease. 

7. Oat and oatmeal


Studies have shown that beta-glucan fiber in oats works well in lowering total cholesterol and LDL cholesterol levels. Beta-glucan can increase bile cholesterol levels, thereby lowering cholesterol levels in the blood.

The antioxidants in oats also have anti-inflammatory properties, preventing inflammation of nerves and tissue damage.

8. Salmon :

Chosen foods for heart health, fish with oils such as salmon, mackerel, sardines and tuna contains omega-3 fatty acids - good fats that can reduce the risk of heart attack and lower blood pressure. They reduce triglycerides and prevent inflammation.

If you do not eat a lot of liquid foods, fish oil is another option to get omega-3 fatty acids daily.

9. soy products :

Eating tofu and other soy foods can reduce the risk of heart disease. Soy foods contain omega-3 fatty acids, essential polyunsaturated fats that have many heart health benefits, such as lowering cholesterol.

Choosing a well-balanced soy diet will help you get the best out of these heart-healthy fats.

10. Tea :

Polyphenols, organic compounds found in black tea and black tea, are known to have heart health benefits. These include improving blood vessel function, increasing good cholesterol, and reducing inflammation.