In the first post of this series on diet and nutrition, we looked at 15 of the most heart healthy foods you can eat. In this series, we’re going to look at the second half of that list, with another 16 spectacular choices for feel-great foods:

1. Spinach – Spinach is filled with vitamins, minerals, and antioxidants that protect arteries and promote proper blood clotting. It is also a great source of vitamin K.
2. Blackberries – Consuming blackberries prevents heart disease and manages blood sugar levels by slowing down the rate of sugar absorption. Blackberries are high in fiber and can reduce cholesterol.
3. Kale – Kale is high in dietary nitrites. Nitrites reduce blood pressure and improve the function of blood vessels.
4. Black Raspberries – Reduce the risk factors for heart disease by consuming black raspberries. They are rich in vitamin C and fiber. Black Raspberries reduce cholesterol in the blood, manage blood pressure, and reduce inflammation.
5. Avocados- Oleic acid, a monounsaturated fatty acid found in avocados lowers cardiovascular inflammation. Avocados are rich in dietary fiber, vitamins, minerals, antioxidants, and healthy fats that lower LDL (bad) cholesterol.
6. Salmon- Omega-3 fatty acids in salmon are healthy fats that lower blood pressure and the risk of heart rhythm disorders. Salmon can lower triglycerides and reduce inflammation within the body. It is recommended to have two servings of fish per week.
7. Walnuts – If prone to snacking, walnuts are a great replacement because they are high in monounsaturated fats, omega-3 fatty acids, and fiber. Walnuts also lower cholesterol and protect arteries from inflammation.
8. Kidney Beans – Use kidney beans as an alternative protein source. Beans contain less fat and saturated fat than meat products. Consuming kidney beans lowers the risk of heart disease by reducing cholesterol.
9. Tomatoes – Lycopene in tomatoes may help lower levels of LDL (bad) cholesterol. Nutrients like vitamin B, vitamin E, and antioxidants called flavonoids lower the chance of cardiovascular disease.
10. Chia Seeds – Chia Seeds contain the antioxidant quercetin that reduces the risk of developing heart disease. These seeds are high in fiber and can lower high blood pressure.
11. Flaxseeds – Flaxseeds are full of fiber, omega-3 fatty acids, and phytochemicals called lignans which lower blood pressure. Grind flaxseed and add to meals or smoothies to maximize their nutritional benefits.
12. Sardines – Lower the risk of blood clots, cut down the number of fats in the blood, and reduce the incidence of irregular heartbeat with sardines. They have the lowest levels of mercury of any fish and are packed with omega-3 fatty acids.
13. Hemp Seeds – The high amount of amino acid arginine in hemp seeds produces nitric oxide. Consuming this amino acid makes blood vessels dilate and relax. This leads to lower blood pressure, reduction in inflammation, and a reduction in the risk of heart disease. Hemp seeds also decrease the risk of blood clots forming and may help with recovery after a heart attack.
14. Garlic – The chemical in garlic called allicin has anti-inflammatory benefits. Allicin relaxes the blood vessels, reduces high blood pressure, and lowers high cholesterol.
15. Swiss Chard – This dark green, leafy vegetable is rich in potassium, magnesium, fiber, vitamin A, and the antioxidants lutein and zeaxanthin. These nutrients work together to control blood pressure.
16. Cabbage – Increased intake of cabbage shows a lower risk of a heart attack and lowers blood pressure. Cabbage is filled with potent anthocyanins making it great for heart health.

And that’ll about do it! Between these sixteen options and the first fifteen in our part I, there is no lack of great food options for you to add to your diet.

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