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20 Foods for a Healthy Heart.
July 7, 2015


  1. Avocados are loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. But they are also high in calories (240 per average-sized avocado), so go easy.
  2. Grapefruit contains a lot of vitamin C which, according to research, can help protect against stroke and helps reduce cholesterol.
  3. Orangesand other citrus fruits: Citrus fruit contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
  4. Apples: Do not peel an apple. The peel contains antioxidants, notably polyphenols, which help control LDL (bad cholesterol).
  5. Raisins are packed with potassium, which helps lower hypertension and increases immune-boosting antioxidants.
  6. Berries are excellent sources of vitamin C, carotenes, carotenoids, zinc, potassium, iron, calcium and magnesium; they’re high in fiber and low in sugar.


  1. Yams: A great source of Vitamin C, calcium, and iron, which help reduce high blood pressure.
  2. Caulifloweris high in antioxidants, fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol.
  3. Brussel Sprouts: Help in reducing inflammation in the cardiovascular system and improving blood vessel health.
  4. Broccoli: This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants.

Edible Oils

  1. Olive Oil: Make sure it’s extra virgin. The purer olive oil contains higher levels of “good fat” and antioxidants to help unclog your arteries and is considerably healthier for your heart than vegetable oil and its cholesterol-inducing “bad” fats.
  2. Avocado Oil has been touted as a more heart-healthy cooking oil because of its ability to modify fatty acids in tissues around the heart.


  1. Coffee: Studies have shown that coffee is high in antioxidants and reduces the risk of type 2 diabetes indirectly lowering your risk of heart disease.
  2. Green Tea lowers hypertension and reduces blood clotting.
  3. Soy Milk has been shown to help reduce cholesterol. Unlike animal milk, this beverage contains no cholesterol and is naturally low in fat.


  1. Liver contains fats that are good for the heart.
  2. Sardines contain fish oil which are known to increase HDL (Good Cholesterol) levels.
  3. Salmon are packedwith omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection.


  1. Almonds: Rich in omega 3 fatty acids and help in cholesterol reduction.
  2. Walnuts: Rich in omega-3 fatty acids, fiber, vitamin E, and folate, all of which are heart healthy.