Top Ten Foods that Heal Your Heart

With heart disease being the top cause of death in our country and also in the world, we have plenty of motivation to take care of our hearts. Here are ten foods that heal your heart and keep it working as God intended.

Wild-caught Salmon – This tasty fish is rich in protein and omega-3 fatty acids. The Heart Association recommends getting at least two servings of fatty fish each week to obtain these much-needed fatty acids. Studies suggest that omega-3 fatty acids can reduce inflammation, lower triglycerides, lower blood pressure, and reduce the risk of strokes.

Pomegranates or Pomegranate Juice – One of the healthiest juices in our world is 100 percent pomegranate juice which is loaded with nutrients. It’s no secret that this juice can lower blood pressure and enhance the endothelial function and lining of our blood vessels. The actual seeds have also been proven to lower blood pressure, reduce cholesterol levels, and prevent the formation of blood clots.

I love to drink the juice and love to eat the crunchy seeds or arils. My granddaughter likes them, too. And Costco has the 64-ounce organic juice for about $10.

Whole, Organic Grains – A meta-analysis of 45 studies reveals that whole grains such as oats, wheat, barley, rye, amaranth, brown rice, quinoa, etc. reduce the risk of heart disease, cancer, and all-cause mortality. But I’m not referring to the processed grains that most people find in the grocery store. I’m talking about whole, organic grains that contain the germ, bran, and endosperm. When they are freshly ground, they contain many valuable nutrients and rich fiber. Fiber is key to heart health. My video on Seven Reasons I Now Mill My Own Whole Grains will be referenced below.

Dark, Leafy Greens – If your momma told you to “Eat your greens,” she was right. These greens are rich in potassium and magnesium which help control blood pressure, and high in nitrates which help to open blood vessels. Dark, leafy greens are high in antioxidants that prevent cell damage and fight free radicals. When free radicals overwhelm the body’s ability to regulate them, oxidative stress ensues. This oxidative stress plays a role in heart disease. A meta-analysis study found that daily intake of green leafy vegetables significantly reduced the incidence of several types of heart disease.

Seeds including Chia, Hemp, and Flax – These seeds are known to be packed with omega-3 fatty acids, plant-based protein, and fiber that all promote heart health by lowering inflammation in the body and cholesterol levels. Flaxseeds have recently gained attention in the area of heart health because they are the richest source of alpha-linolenic acid (ALA) and lignans along with soluble fiber. Flaxseeds are proven in research to reduce serum total and LDL cholesterol while decreasing some markers of inflammation. I combine all three seeds in my daily smoothie to provide plant-based protein, omega-3 fatty acids, and fiber.

Avocadoes – In a 2015 study published in the Journal of the American Heart Association it was revealed that eating one avocado daily may help lower cholesterol levels. Consider an avocado as one of the best sources of healthy fats. Besides loving fresh guacamole, I can also use this healthy and nutrient-dense fruit in my smoothie daily to help nutrient absorption.

Berries including Blueberries, Strawberries, and Blackberries – Berries have many benefits for our bodies, and they also have a positive benefit for cardiovascular health. But the star among them is definitely blueberries. Mark blueberries down as a great way to lower your risk of heart disease. The polyphenols in blueberries may help prevent heart disease and reduce high blood pressure. They are also linked to lower levels of oxidized LDL. This protects the cholesterol in your blood from becoming damaged. The plant compounds in blueberries help improve blood vessel elasticity and enhance the endothelial lining of your blood vessels which only increases longevity. Blueberries also contain resveratrol, which is of known benefit to the heart.

Dark Chocolate – The flavanols found in dark chocolate stimulate the lining of the arteries to produce nitric oxide This phenomenon helps lower blood pressure. High polyphenol content is effective in lowering triglyceride levels in patients with both high blood pressure and diabetes as well as decreasing blood pressure and fasting blood sugar. Flavanols have other potential influences on vascular health such as improving blood flow to the brain and heart, thus making blood platelets less sticky and able to clot. The same benefits do not apply to highly processed cocoa and milk chocolate. It’s the less processed cacao beans that lower the risk of heart disease and stroke.

Olive Oil – Extra-virgin, cold-pressed olive oil which is made from smashed olives is rich in heart-healthy antioxidants and fats. When shopping for olive oils, only buy extra-virgin and cold-pressed and buy those bottles that have been most recently processed into oil. A 2020 study involving large numbers of US men and women found that those with higher olive oil intake had a 14 percent lower risk of cardiovascular disease and an 18 percent lower risk of coronary heart disease.

Nuts especially Walnuts and Almonds – Walnuts are one of the most powerful foods for the heart and the brain. Their consumption is associated with better diastolic dysfunction in young adults as published in research in 2022.

Another study demonstrated that daily consumption of whole almonds for six weeks significantly improved endothelial function in adults with above-average cardiovascular risk while lowering LDL cholesterol. We love to eat nuts each day, but moderation is key due to the calories.

Eating these foods daily is easy to do. I get 5-6 in my daily smoothie. Although this smoothie is known for its cancer-fighting power, it’s also gut-building, brain-boosting, and heart-protecting. Dr. Dean Ornish is known for saying, “What’s good for the heart is good for the brain.” But I’ve also learned that the eight steps in my book, “Unleash Your God-given Healing” are good for more than just preventing and surviving cancer. They are also good for preventing heart disease, brain issues, and many autoimmune disorders. So what’s good for the heart and brain is also good for our entire body.

We also want to consider that eating these top ten foods that heal the heart while lowering salt intake to less than 2300 mg per day by using fresh herbs and spices, which also contain many nutrients for the heart, is a good plan. It’s also important to lower saturated fats, added sugars, and alcohol.

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Top Ten Foods that Heal Your Heart

How to Make My Chocolate Banana Blueberry Smoothie

For Your Health,

Ginny

Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, a finalist in Serious Writers Book of the Decade, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com. Ginny is on YouTube