14 Wonderful Foods for the Heart

Be Heart-Smart!

Do you know that your heart beats 100,000 times a day? Yes it does! And that pulse you feel portrays a huge part in your life – it is mainly the reason why you are alive! Now, let me ask you this question: How much do you love your heart?

You probably heard from a lot of people that the heart is located on the left side of your chest, but it is not. It is planted between the right and the left lungs which makes it the center of your body. I guess that misconception allows people to fashion the belief that wedding rings should be placed on the left ring finger because it has a vein that goes directly to the heart. I don’t know if that is true, if it is not, you can fact check me later.

Your heart is your life. It is as important as the brain is. If you are not taking care of it well enough, you are putting yourself at risk of cardiovascular diseases. Heart disease is your downright health threat. It is even greater than the breast cancer and prostate cancer. So, in all ways you should take care of it even by simply consuming foods that are good for the heart.

I happened to bump into earlier, it is an online health portal and I found interesting ways to take care of your heart. I will write down the 5 things that I learned from reading.

  • Schedule a yearly checkup

This is important most especially if you have complications in breathing or if you always feel lightheaded , of course, you have to know what’s going on. And it also helps you to know your sugar, cholesterol, and blood pressure levels. With this annual checkup, you can also visit a dietitian to help you balance your diet and for you to maintain a healthy lifestyle.

  • Quit Smoking

Smoking can greatly increase the risk of developing cardiovascular disease. It damages the lining of your arteries leading to a buildup of fatty material called atheroma which narrows the artery ( I got this from provides four-step way to kick your smoking habit

  • On Day 1, cut the number of cigarettes you smoke by half
  • On Day 3, cut the number of cigarettes you smoke in half again
  • And on Day 5, cut your smoking in half again
  • On your Quit Day… quit!
  • Get Physical

My friend who is a medical student once told me that 300 strides a day is enough to make you physically healthy. But I personally think that it is kind of depend on your capabilities – physical capabilities. Jog will do, too, and marching in place. You don’t have to go outside of the house and spend money to be heart healthy because you can exercise at home.

  • Drink more water

“Drink at least 8 glasses of water a day”, I assume you heard of that.

  • Eat Healthy

We have come with the following food solutions to prevent the onset of heart diseases. So please, eat these 14 wonderful foods for the heart that experts and dieticians recommend.

  1. Fatty fish rich in omega-3, which is good for the heart. Try salmon, mackerel and sardines.

  2. Healthy nuts contain good-for-your-heart fiber and vitamin E that is known to lower bad cholesterol.

  3. Berries especially blueberries rich in anthocyanins and flavonoids (which are antioxidants) that may decrease blood pressure.

  4. Flaxseeds are high in omega-3 fatty acid.

  5. Oatmeal, high in soluble fiber to lower cholesterol

  6. Dark beans are high in fiber, B-vitamins and minerals.

  7. Tofu and soy products contain levels of polyunsaturated fats (good fats), fiber, vitamins, and minerals.

  8. Spinach is high in carotenoids and fiber.

  9. Asparagus is rich in beta-carotene, folate and fiber.

  10. Tomatoes are good source of lycopene.

  11. Dark chocolate contains flavonoids called polyphenols.

  12. Citrus fruits because they are rich in Vitamin C, linked to lowering heart disease

  13. Broccoli is also high in carotenoids and fiber.

  14. Moringa is considered a superfood rich in fiber.

Avoid fatty and junk foods because they are not good for the heart. Organic veggies and fruits are better than processed food or canned good for it contains Bisphenol or BPA.

Go less on red meats, go more on white meats.

Try these ways to take charge of your heart health and notice the healthy changes in your health.

According to The World Heart Federation, heart disease and strokes are the world’s leading causes of death, killing 17.1 million people every year – that’s more than victims of cancer, HIV and AIDS and malaria. Heart disease has increased in the epidemic level that is why on September 29, people will celebrate World Heart Day. It is an international campaign to fight heart diseases such as stroke and chest pain.

World Heart Day is a perfect day for you to stop smoking and get healthy. This campaign aims to improve heart health globally and it motivates people to make a healthier lifestyle by simply starting eating healthy foods for the heart.

Celebrate this day with your family and friends. It is not wrong to create a resolution even if it’s not New Year, so make one. Choose heart healthy!

READ ALSO: These are the 20 Best Filipino Food You Must Try!


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