If you are looking for a healthy and nutritious way to reduce the risk of heart attacks or simply to make your diet that much healthier, you can do that easily with the following superfoods. These superfoods are naturally healthy because of the high amount of nutrients and antioxidants, making them healthier and your immune system stronger.
But research has also shown that the following superfoods also can help against high blood pressure, diabetes, clogged arteries, obesity and high cholesterol levels. In short, these 15 superfoods can help make any diet healthier.
Oranges are, for multiple reasons, an excellent fruit to get healthier or stay healthy. They are not only sweet and tasty, but oranges also have many health benefits. Oranges are chock-full of vitamin C, fiber and other nutrients.
They also contain pectine, a soluble fiber that absorbs cholesterol in other foods. Moreover, this extremely healthy piece of fruit also contains a lot of potassium, a mineral that naturally lowers your blood pressure and neutralises proteins that can damage your heart.
Kale is one of the healthiest members of the cabbage family. This green vegetable is bursting with nutrients that keep your cardiovascular system healthy and prevent heart diseases. You might have to get a bit more creative to process this vegetable into your meal, but the health benefits make it more than worth it.
Kale is one of the best vegetables for your heart, as it’s full of antioxidants and fibre. Moreover, it contains almost no fat or calories, which means you can make every meal healthier with this vegetable.
Garlic might be known as thé way to get rid of vampires, but it’s also just very healthy to eat. Garlic is part of many a recipe and can help against plaque (a fat-like substance that narrows your blood vessels) in your blood vessels and lowers your blood pressure.
Garlic also breaks down enzymes that narrow your blood vessels and if you take it in pill form, research shows that it can slow the build-up of plaque by 50 percent.
Yes, good news for all the chocolate fans among us. Because, in modest amounts, chocolate can be very good for your health and significantly decrease the risk of heart attacks and strokes. For instance, one study from the prestigious university Harvard has shown that people who regularly eat raw cocoa have a lower blood pressure.
Because dark chocolate is naturally rich in antioxidants, eating this chocolate in moderation can improve the flexibility of your blood vessels, lower your blood pressure and ultimately it might even prevent heart diseases.
These legumes can be used very well to give a nice and unexpected twist to a salad or meal, but lentils also have loads of health benefits. Various researches have proven that people who follow a diet that’s rich in legumes have a reduced risk of strokes and heart diseases.
Lentils are a good source of proteins and the minerals magnesium and potassium, which can help lowering your blood pressure and cholesterol and lowering the risk of plaque in the blood vessels.
These fruits can give every smoothie or salad a surprising and refreshing twist. But what you might not have known is that this fruit is also loaded with good nutrients. Pomegranates contain antioxidants that can help against plaque in your veins and prevent heart diseases.
According to certain researches, they also help prevent strokes, diabetes, prostate cancer and even Alzheimer’s disease. Moreover, it is said they can also make your skin, liver and teeth healthier.
This extraordinarily tasty nut is not only a very nice treat, but almonds also contain loads of healthy nutrients that carry many benefits. For instance, they are said to improve your memory and reduce your risk of diabetes and heart disease.
Moreover, eating a handful of almonds a day can lower your cholesterol. This is due to the high amount of plant sterols in almonds, which ensure that bad LDL cholesterol is not absorbed, which considerably reduces the risk of cardiovascular disease.
Blueberries are full of good nutrients and antioxidants. According to countless researches, eating 3 servings of blueberries a week can have some amazing health benefits.
For instance, they are said to lower your cholesterol and blood pressure and protect against the build-up of plaque on the arterial walls. Also, this nutritious fruit can help against a couple of symptoms of cancer and can even help prevent heart diseases.
Kidney beans are not only delicious to use in soups and stews, but they are also really healthy. This superbean contains lots of fibre, vitamines (like folic acid, which is also known as vitamin B11), proteins and minerals like magnesium.
As such, these beans are excellent at reducing homocysteine, which will reduce the risk of heart attacks, cardiovascular diseases, diabetes and even cancer.
This fatty fish is not only a staple in sushi and multiple salads, but it’s also amazingly healthy. Salmon is naturally rich in omega-3 fatty acids and other good nutrients, which can help lower the amount of triglycerides in your blood.
And the less triglycerides are in your blood, the better, as this cholesterol can contribute to arterial calcification. Furthermore, salmon helps to prevent blood clots and widening your narrowed blood vessels, which will eventually decrease the chance you’ll get a heart disease.
The kiwi might not look very tasty thanks to its hairy exterior, but below this layer hides an exotic, tasty and most of all very healthy snack. Kiwi’s contain an extraordinary amount of vitamins, especially vitamins B, C and E.
Kiwi’s also pack a lot of magnesium, potassium, copper and polyphenols. This can help prevent cardiovascular diseases and blood clots and these minerals are good for your health in general.
Asparaguses can be made in many ways, although most people tend to boil white asparaguses and grill the green ones. This vegetable is full of nutrients, minerals, fibre and vitamins A, C, E and K.
This makes asparagus an excellent food to get more regular bowel movements. It also keeps your insulin levels in check, which in turn makes sure your blood sugar stays at healthy levels. Moreover, it can reduce the risk of high blood pressure, diabetes and heart disease.
Spinach is primarily known as the source of Popeye’s superpowers. And even though the portrayed effect in the old tv show might be a bit exaggerated, this leafy green is really a superfood! A portion of only 115 grams of spinach gives you 5 (!) times you recommended daily dose of vitamin K, which can increase bone strength and prevent blood clots.
Spinach, which can also be used in salads and pasta’s, is full of lutein, folic acid, potassium and fibre, too. This makes it good for the heart and also helps it prevent the eye disease macula degeneration.
Strawberries are a simple and good way to make a breakfast, smoothie or dessert that much tastier and more refreshing. But this red fruit is not only sweet and tasty, but also very healthy.
Strawberries are bursting with vitamin C, nutrients and minerals. They are also low in calories and are supposed to help improve your fat burn. Strawberries also help against the build-up of plaque and they are good for your heart.
Walnuts can be used in many ways: as a healthy snack for instance, or as and additive with salads. But this creamy-tasting nut is not only really tasty, but healthy too.
Walnuts are chock-full of healthy omega-3 fatty acids, which can help lower your blood pressure and keep your cholesterol at a healthy leve. Yes, they contain quite a lot of calories, but remember that these things are mostly from the healthy fats in the nuts.