Heart disease is the number one killer of American women—so it’s important to keep your heart happy.According to the Centers for Disease Control ,choosing healthy foods is one of the top steps you can take to protect that ticker. Aim for a diet filled with whole grains, fruits, vegetables, and low-fat dairy products.
We’ve listed the top heart foods below so you can support your cardiovascular system naturally with whole, nutrient-filled foods. With each food, we’ve also listed a delicious recipe that showcases that ingredient.
1. Apples | Creamy Apple Cider Vinaigrette
Eat your apple a day and keep that skin on, if possible—the skin contains lots of heart-loving antioxidants that reduce bad (LDL) cholesterol.
2. Avocados | Tuna Salad Stuffed Avocado
These green gems are loaded with monounsaturated fat, which helps decrease LDL (bad) cholesterol. Avocados contain potassium, too, which contributes to a healthy heart.
3. Beans | Slow Cooker Momma’s Roadhouse Chili
Beans contain no saturated fat and no cholesterol, but they deliver plenty of protein, making them smart foods for heart health.
4. Blueberries | Blueberry Chia Seed Pudding
The substance gives the blueberries their color!This super-fruit contains anthocyanins, powerful antioxidants believed to dilate blood vessels.
5. Broccoli | Foil Baked Chicken and Broccoli
Broccoli is rich in compounds that reduce inflammation, making this vegetable a powerful addition to any heart-conscious lifestyle.
6. Brussels Sprouts | Slow Cooker Balsamic Brussels Sprouts
Loaded with inflammation-reducing antioxidants, these veggies are tasty ways to give a boost to your cardiovascular system.
7. Cauliflower | Caramelized Cauliflower
This vegetable is high in fiber as well as a substance called allicin, which can help lower cholesterol.
8. Chia Seeds | Superfood Chia Energy Bites
These itty-bitty seeds are packed with the omega-3 fatty acids your heart will love. They’re also easy to add to the menu; mix them into yogurt, oatmeal, salads, and smoothies.
9. Citrus Fruits | Orange Poppy Seed Dressing
Flavonoids are the heart-healthy winner in these fruits. They also contain vitamin C, which may help protect against heart disease.
10. Coffee | Sweetest Challenge Coffee CreamerYep, that morning cup o’joe may help lower the risk of heart disease because coffee contains plenty of antioxidants, including polyphenols, substances that reduce inflammation and help clotting.