Heart Healthy Foods

Strawberries:  Strawberries are one of our choices in our heart healthy foods category due to their high potassium content.  Potassium is very important in assisting the heart by regulating blood pressure. Strawberries are also a great source of vitamins and minerals including vitamin C, manganese, folate, iron, copper, magnesium, phosphorus, vitamins B6, K, and E to help maintain a healthy heart.  Click Here for a strawberry recipe.

Lemons:  The high content of vitamin C make lemons a wise and heart healthy choice.  Recent studies have shown that vitamin C-rich fruits and vegetables contribute to the protection against coronary heart disease (1).  Lemons have also been known to increase good cholesterol and lower blood pressure (2).  Lemons are an antioxidant which deactivates the free radicals preventing many diseases including stroke and cardiovascular diseases.  Lemon juice and warm water every morning with a pinch of salt helps lower cholesterol levels and may bring down weight.  Click Here for a lemon recipe.

Mandarin Oranges:  High in vitamin C, mandarins contain over half of the daily recommended amount and eating two mandarin oranges daily provides over 100 percent of daily recommended vitamin C.  Vitamin C may also contribute to better lipid profile levels, helping stabilize blood pressure, as well as endothelial function. The potassium content in these mandarins also help to lower blood pressure levels.

Concord Grapes:  Concord grapes are heart healthy with proven antioxidant and anti-inflammatory effects.  These powerful grapes have also shown to help lower and improve blood pressure in hypertensive patients (3).  The skin of these grapes contains compounds that may help relax arteries and therefore promote healthy blood flow (4).  Also, 

Pomegranates:  The heart healthy pomegranate is considered one of the healthiest fruits with its powerful anti-oxidants.  The concentrated anti-oxidant activity in the pomegranate has been shown to be three times higher than those of red wine and green tea (5). Research has also shown that pomegranate juice specifically contributes to improved lower blood pressure and may assist with lowering and regulating cholesterol levels.  Click Here for a pomegranate relish recipe.

Dark Cocoa & Dark Chocolate: Studies have shown that regularly eating dark chocolate, with a high percentage of cocoa (preferably 90% or higher), may benefit the heart.  Dark chocolate benefits the cardiovascular function by reducing central brachial artery pressures and promoting vascular relaxation. It may also enhance the matching of the arterial system with the left ventricle (6).  Click Here for a yummy chocolate recipe.

Corn: Corn is a heart healthy food being rich in B vitamins and potassium.  The heart healthy potassium mineral in corn helps regulate and maintain healthy blood pressure.  Potassium also helps prevent muscle cramps and helps the heart muscles function properly.  Corn is a good source of vitamin A, which helps strengthen the

Mushrooms: Potassium-rich mushrooms may benefit the heart by helping to regulate blood pressure and also mushrooms contain important nutrients such as B vitamins which may help to maintain overall heart function. For a low-sodium, low-fat mushroom appetizer filled

Garlic: The summer months are peak season for harvesting heart healthy garlic. Studies have shown that garlic may help reduce inflammation and also help strengthen the immune system (7). In addition, garlic may help lower and maintain healthy blood pressure, along with lowering unhealthy, high cholesterol levels.

Green Beans: Green beans are abundant in protein which makes them a great resource to help regulate blood sugar levels and also beans help lower cholesterol levels which benefit the heart.  Green beans, along with other beans, are an excellent source of folic acid, vitamin B6, iron, magnesium, phosphorus manganese, molybdenum and potassium.  The folic acid, along with vitamin B6, help lower homocysteine levels which has been shown to help reduce and may prevent heart disease, making green beans another heart healthy food.  Click Here for a green bean recipe.

Salmon: Rich in omega-3 fatty acids, salmon may help prevent blood clots, along with lowering high blood pressure. Also, omega-3s may help reduce strokes and heart failure, along with reducing irregular heartbeats. Click Here for healthy seafood recipes containing omega-3 fatty acids.