The Raw Glow Blog

List of Heart Healthy Foods – How to Take Care of Your Heart

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list of heart healthy foods

In honor of¬†Valentine’s Day in February, I thought I would create a list of heart healthy foods and give you some tips on how to take care of your heart all year long. The heart is the most important organ of the body, in my opinion, without it we can’t survive and we are only born with one! Hope you enjoy my list of heart healthy foods and tips for a healthy and happy heart.

(Some of the below links are affiliate links, yet I really do love and recommend these products!)

How to Take Care of Your Heart

  • Slow it down. Relaxation techniques such as meditation can lower your blood pressure and decrease your risk for heart attack and stroke.

Try this heart centered meditation I recorded whenever you need to relax:

Click here if you can’t see the video below.

Cecilia says: if meditation isn’t your thing, find other ways to relax such as massage, listening to beautiful music, being out in nature, or whatever helps you to relax.

  • Speed it up. Studies clearly show that exercise helps the heart, both by improving exercise capacity and reducing the risk of heart disease and premature death.

Cecilia says: find aerobic exercise that you enjoy such as walking, dancing, or swimming because you are more likely to be consistent by doing something you love.

  • Spice it up. Flavoring foods with more herbs and spices and less salt can enliven your diet while helping to keep your blood pressure balanced.

Cecilia says: preparing food with fresh herbs and spices can be so much fun! There are many quality herbs and spices on the market and I recommend buying in bulk to save money. You can get good quality bulk herbs and spices here.

  • Eat your greens. Research indicates that a diet rich in green leafy vegetables lowers the risk of heart disease.

Cecilia says: if salads aren’t your thing, try juicing or blending your greens for a daily delicious green drink.

  • Magnesium is your friend. Magnesium helps maintain normal heart rhythms.

Try these magnesium rich foods: pumpkin seeds, spinach, Swiss chard, sesame seeds, and summer squash.

  • Get your omega-3s. ALA an anti-inflammatory omega-3 fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and possibly lead to heart disease.

Try these omega-3 rich foods: walnuts, macadamia nuts, chia seeds, hemp seeds, flax, winter squash, olive oil, navy beans, kidney beans, and soybeans.

  • Eat the rainbow. A wide variety of colorful fruits and vegetables deliver powerful phytonutrients that can prevent and repair damage to cells. That’s the essence of preventing heart disease.

Try these phytonutrient rich foods: blueberries, strawberries, raspberries, cranberries, blackberries, carrots, broccoli, sweet potato, red bell peppers, asparagus, oranges, tomatoes, acorn squash, cantaloupe, papaya just to name a few!

  • In summary, for a healthy heart try to relax, get moving, reduce your sodium intake, and try to include as many heart healthy foods into your diet as possible!

List of Heart Healthy Foods

(This list is not all inclusive)

All leafy greens

Magnesium Rich Foods

spinach
Swiss chard
pumpkin seeds
sesame seeds
summer squash

Omega-3 Rich Foods

walnuts
macadamia nuts
chia seeds
hemp seeds
flax
winter squash
olive oil
navy beans
kidney beans
soybeans

Phytonutrient Rich Foods

blueberries
strawberries
raspberries
cranberries
blackberries
carrots
broccoli
sweet potato
red bell peppers
asparagus
oranges
tomatoes
acorn squash
cantaloupe
papaya

Thank you for visiting the Raw Glow Blog, if you liked this list of heart healthy foods and how to take care of your heart tips please “like it” below. Comments are always welcome.

From my heart to yours!

‚ô•,
C

Get your heart healthy hemp seeds here:

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