14 Foods to Add to Your Heart Healthy Grocery List

We all know eating healthy foods and exercising keeps us and our hearts young, but with so much conflicting information out there it’s sometimes hard to figure out exactly what is good for us and what isn’t.

Below we’ve put together a list of vitamins and the best foods that contain those vitamins and support a healthy heart.

The foods for a healthy heart on our list have many nutrients in common. Check out some of the most common nutrients and learn how they support heart health.

MOST COMMON NUTRIENTS

B Vitamins

This family of vitamins, which includes B6 and folate, may lower the risk of death from heart disease by reducing damage to the inner lining of the arteries.

Beta Carotene

This antioxidant may decrease the risk of metabolic syndrome, a range of conditions that increases the likelihood of heart disease.

Fiber

Fiber does more than keep the digestive system moving; it also helps lower blood pressure and bad cholesterol. Fiber consumption supports weight loss too, which, in turn, supports a healthy heart.

Flavonoids

Flavonoids repair damage to cells—and cell damage plays a role in the formation of plaque on artery walls. Research suggests consuming them reduces heart attack risk in women.

Omega-3 Fatty Acids

These heart-healthy nutrients help boost good (HDL) cholesterol and lower bad (LDL) cholesterol. A diet rich in omega-3s can also reduce triglycerides, a fat found in blood.

Potassium

This mineral may help lower blood pressure and it ensures the heart maintains proper rhythm.

Vitamin E

This vitamin may prevent or delay heart disease by lowering bad cholesterol.

Want to know what exactly to add to your fridge and pantry? See our foods for a healthy heart below, and then add them to your regular shopping list.

HEALTHY SHOPPING LIST

• Almonds – fiber, omega-3 fatty acids
• Avocados – fiber, healthy fats, potassium
• Bananas – potassium
• Blueberries – fiber, flavonoids, potassium
• Broccoli – fiber, potassium, vitamin E
• Dark Chocolate – flavonoids
• Flax – fiber, omega-3 fatty acids
• Oatmeal – fiber, omega-3 fatty acids, potassium
• Salmon – omega-3 fatty acids
• Spinach – B vitamins, fiber
• Sweet Potato – beta carotene, fiber
• Tea – flavonoid
• Tofu – potassium
• Tuna – B vitamins, omega-3 fatty acids

Do you have some favourite heart healthy ingredients or recipes that are routine to your meal plans? We’d love to hear any favourite healthy recipes that you cannot live without, so comment below or write us and show us your best!

Looking for some other great healthy recipes that will result in clean plates at the dinner table? Take a look at the following hearty recipes to add to your meal plan for the week!

How about a breakfast that is satisfying when eaten on a quiet Sunday morning, as well as a hectic, get-the-kids-out-the-door, late-for-work, can’t-find-my-keys’ Monday morning(ish). Introducing the best healthy banana oat greek yogurt muffins!

Need lunch ideas? What about butternut squash? Many people will gravitate towards making soup with butternut squash, but there is so much more it can be used for! Want to try something new and unique with this vegetable? Try serving up this Vegan Butternut Squash Chili for dinner!

Peppers, kale, carrots, zucchini are just a few of the heart-healthy vegetables packed into this delicious dish. Time to ring the dinner bell, because you and your family will not want to miss out on this Rainbow Pad Thai!