Proper nutrition

Top 10 foods for heart health and cardiovascular disease prevention

Heart and vascular diseases are the most common health problems in the world today. The weaker the organs, the worse the blood is pumped, the tissues are insufficiently nourished and oxygenated.

If you want to keep your heart healthy and work better, then check out our selection of healthy foods for your heart. Remember that a deficiency of specific beneficial and nutrients is dangerous for the cardiovascular system and for the body as a whole.

Top 10 foods for the heart

Nutrition is the most important factor affecting the health of the body, including the work of the heart muscle and blood vessels. For the normal functioning of these organs, vitamins, minerals, fatty acids are needed. If you know what is for the heart, the health of the vascular walls, then it will turn out to significantly enrich the diet.

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1. Bananas

Why is it good for the heart: Stabilizing blood pressure, preventing the accumulation of plaques on the walls of blood vessels, reducing the risk of stroke or heart attack, atherosclerosis. The level of hemoglobin and blood circulation are normalized. Each property is manifested thanks to the composition of potassium, magnesium and iron.

What else is the use of the product: The work of the gastrointestinal tract, water-salt metabolism is getting better, nervousness, tension and stress go away. There is a quick recovery after physical exertion, hunger is satisfied, the body is cleared of toxins.

Approximate norm: Up to 14 bananas per week, per day – no more than 2 pieces.


2. Pomegranates

Why is it good for the heart: Stimulation of oxygen saturation of cardiac and vascular tissues, prevention of atherosclerosis, angina pectoris. The processes of hematopoiesis, pressure are normalized. The composition includes potassium, antioxidants, B vitamins, PP. Pomegranate juice is an equally healthy product for the heart.

What else is the use of the product: Immunity is strengthened, the work of the central nervous system and kidneys, endocrine glands improves. The intestines are cleansed of harmful compounds.

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Approximate norm: Up to 7 pieces per week, per day – 1 medium pomegranate fruit.


3. Tomatoes

Why is it good for the heart: Prevention of thrombosis, atherosclerosis, anemia and heart attacks, normalization of blood pressure, heart rate. Protection against free radicals, increasing the elasticity of blood vessels. Helps to manifest the properties of lycopene, vitamin C, folic acid, magnesium, calcium and potassium.

What else is the use of the product: The functions of the immune system, gastrointestinal tract, liver and lungs are enhanced, harmful cholesterol is removed, and blood viscosity decreases. In the tissues, inflammation is stopped, the work of the central nervous system, brain activity is improved.

Approximate norm: From 1.5 to 2 kg per week, per day – no more than 200-300 g.


4. Pumpkin

Why is it good for the heart: Improving the work of the heart, strengthening the myocardium, walls of arteries and veins, establishing the process of hematopoiesis, stabilizing pressure. The share of harmful cholesterol in the blood decreases, the risk of atherosclerosis and hypertension decreases. It contains vitamins A, C and B12, iron, potassium, magnesium.

What else is the use of the product: Immunity is strengthened, the functions of digestion, liver, kidneys and central nervous system are improved. The body is charged with energy and strength.

Approximate norm: Up to 1 kg of raw pulp per week, per day – no more than 150 g.


5. Chicory

Why is it good for the heart: Expansion of blood vessels, decrease in pressure and the risk of tachycardia, atherosclerosis, ischemia, stabilization of the heart rate. The body is cleared of cholesterol. A drink is not an example of what to eat for the heart, but what to drink. It contains inulin, folic acid, potassium and magnesium, vitamin C, A and PP.

What else is the use of the product: The microflora of the gastrointestinal tract improves, blood sugar decreases, joint pain. Prevention of cancer, liver and bone diseases is underway.

Approximate norm: Up to 20 glasses a week, a day – no more than 3 pieces.

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6. Fatty fish

Why is it good for the heart: Regulation of pressure, reducing the risk of blood clots, removing low density lipoproteins from the blood and protecting myocardial cells. Omega-3 acids make fish a healthy product for the heart. At the same time, vitamins, potassium, phosphorus and magnesium are no less active. Of the fatty fish, you should pay attention to herring, mackerel and red varieties.

What else is the use of the product: The condition of the skin, hair is improved, bones and joints are strengthened. The hormonal background, the work of the nervous system are normalized.

Approximate weekly rate: Per day 100-200 g, 3-4 times a week.

Fatty fish

7. Linseed oil

Why is it good for the heart: Prevention of deposits on the vascular walls and the formation of blood clots, strengthening the myocardium. In the blood, the glucose level decreases, the percentage of high-density lipoproteins increases. Flax oil contains fatty acids, vitamins E, K and group B, calcium.

What else is the use of the product: The neurons are enveloped in a protective sheath, and brain activity is supported. The metabolism is accelerated, the gastrointestinal tract is cleansed.

Approximate norm: Up to 7 tablespoons per week, per day – 1 piece in the morning.

Linseed oil

8. Bitter chocolate

Why is it good for the heart: Regulation of blood pressure, relief of inflammatory processes, prevention of vascular and heart diseases. Reduces the level of bad cholesterol. The heart product is used due to the presence of polyphenols, iron, phosphorus, magnesium, vitamins E and PP.

What else is the use of the product: The health of hair, nails, skin is restored, stress and fatigue are eliminated. Metabolism and fat burning are accelerated.

Approximate norm: Up to 200 g per week, approximately 20-30 g daily.

Dark (bitter) chocolate

9. Nuts

Why is it good for the heart: Cleaning of vascular walls and removal of harmful cholesterol, regulation of heart rhythm, strengthening of the myocardium. Blood flow is activated, brain cells are saturated, and blood pressure is stabilized. The product is used for the heart because of fatty acids, vitamin E, potassium, selenium, magnesium. From nuts for the heart it is recommended: walnuts, almonds, peanuts, cashews, hazelnuts, pistachios.

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What else is the use of the product: The energy charge rises, the immune system is strengthened. Digestion is normalized, harmful compounds are removed.

Approximate norm: No more than 200 g per week, daily – from 20 to 30 g.


10. Avocado

Why is it good for the heart: A beneficial effect on blood vessels and a decrease in blood cholesterol, pressure regulation. The myocardium is strengthened. This heart-healthy food is rich in fatty acids, potassium, iron, vitamins E, C.

What else is the use of the product: The intestines are cleansed, the digestive system is getting better. Strengthens immunity, resistance to stress factors.

Approximate norm: No more than 7 pieces per week, half or whole fruit per day.


The work of every part of the body depends on the health of the cardiovascular system. Proper nutrition helps to maintain and develop the functions of organs. However, it is important not only what is for the heart, but also what kind of life to lead in general.

Additional tips:

  • Daily adherence to the drinking regime – the norm is from 1.2-1.5 liters per day.
  • Elimination of “food waste” from the diet, reduction of fast carbohydrates.
  • Fighting bad habits – alcohol, smoking and overeating.
  • Regular physical activity – training of the heart muscles.
  • Weight loss – reducing the proportion of abdominal fat.
  • Periodic monitoring of pressure, cholesterol levels, blood sugar.
  • Supplementing the diet with healthy fats – supplements with Omega-3 acid.

The age of cardiac and vascular pathologies is getting younger. Therefore, it is recommended to start monitoring, protecting and improving the functions of these organs as early as possible. Each person is able to establish nutrition, including foods for the heart in the diet. This is just a step, the effect of which can be enhanced by observing a set of rules.

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