When you add these to foods instead of salt and fat, you're making a heart-healthy choice.
They add flavor without the bad stuff. Spices and other foods are delicious ways to eat heart-smart.
- Contain Fiber, Potassium, Vitamin E and Folate
- A serving size contains just .5 gm of saturated fat
Edamame is the Japanese word for soybeans. Soy protein can help lower cholesterol levels.
A cup of edamame also has 8 grams of heart-healthy fiber. To get that much fiber from
whole wheat bread, you’d need to eat about four slices.
APPLES:Apples are high in fiber, vitamin C, and numerous antioxidants
BANANAS: Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.
BLUEBERRIES: Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
ORANGES:Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
STRAWBERRIES:Strawberries are highly nutritious and low in both carbs and calories. They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.
They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient. Studies show that people who eat the highest amounts of seafood
— especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression.
SALMON: Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some VItamin D.
SARDINES: Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.
SHELLFISH: Shellfish ranks similarly to organ meats when it comes to nutrient density.
SHRIMP: Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
TUNA: Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
7. NUTS AND SEEDS
ALMONDS: Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health
CHIA SEEDS:Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
COCONUTS:Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides
MACADAMIA NUTS:Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
WALNUTS:Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
8. BASMATI RICE/QUINOA
Contains healthy carbs that boost your energy.
BASMATI RICE:Regular consumption of Basmati can help in lowering the risk of type 2 diabetes, cancer and heart disease.
QUINOA: The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your
heart and other organs.
9. SWEET POTATOES
Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants and all sorts
of healthy nutrients.T hey’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled
potatoes were by far the most filling. Potatoes are loaded with potassium and contain a little bit of almost every nutrient
you need, including vitamin C.
10. SWISS CHARD
This dark green, leafy vegetable is rich in potassium and magnesium. These minerals help control blood pressure.
Swiss chard also has heart-healthy fiber, vitamin A, and the antioxidants lutein and zeaxanthin. Try serving it with grilled meats or as a bed for fish.
11. EGGS
Eggs are among the most nutritious foods on the planet. 
- Excellent source of protein (6-7gm protein/egg)
- Great source of choline, which is particularly important in brain function and health
12. MEATS
- Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.
- Lean beef is among the best sources of protein in existence and loaded with highly bioavailable
iron. Choosing the fatty cuts is fine if you’re on a low-carb diet.
- Chicken breast is low in fat and calories but
extremely high in protein. It’s a great source of
many nutrients.
- Lambs are usually grass-fed, and their meat
tends to be high in omega-3 fatty acids.
13. VEGETABLES 
- Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients
- Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.
- Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin C.
- Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of
protein compared with other vegetables.
- Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants,
which have numerous benefits.
- Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.
- Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts,
including vitamin K.
- Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function
- Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to
salads and other dishes.
- Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits
- Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
- Others worth mentioning include artichokes, brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, and zucchini.
14. FATS AND OILS
- Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized
- Butter from grass-fed cows is high in many important nutrients, including vitamin K2.
- Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose belly fat
- Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.
15. APPLE CIDER VINEGAR
- Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss
- It’s great to use as a salad dressing or to add flavor to meals.
16. DARK CHOCOLATE
- Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants
17. SPINACH
- Every time you include spinach to your meal, you’ll receive a high dose of vitamin A and calcium.
- As an added bonus, spinach is really low in calories, so keep them in mind when you are looking to lose weight in a healthy way
- Spinach has two wonderful antioxidants that will improve and keep your eyesight in good health: lutein and zeaxanthin
- Maybe the idea of eating green leaves doesn't exactly excite you, but it is one of the best things you can consume in order to take care of your body and avoid diseases.
18. LEMONS
- Maintain Tendon and Bone Health
- Includes Vitamin C
- Scientific studies show that it also increases collagen production in our bodies, meaning that the blood vessels, tendons, ligaments, and bones are kept in good shape.
- Along with helping you to get through a cold or even prevent it, vitamin C may help to increase 'good' cholesterol.
- Flavonoids in lemons could help to fight cancer cells growth and have been known to have anti-inflammatory properties.
