Heart Healthy Foods (Part 2)

By Medically reviewed by Hello Doktor Medical Panel

There is nothing more important than carefully looking after your precious heart. On the journey of taking great care of it, not only do health experts recommend regular exercise, controlling stress and no habit of smoking; they also unearth and suggest the enormous benefits of the consumption of various nutrient-rich, heart-healthy foods.

Soy Protein

In addition to the favorable price, high-quality protein is the rich source of vitamins, fiber, and minerals, all of which are good for your heart. Furthermore, it has been proved that a diet with high soy protein content can help reduce triglyceride levels, which can keep heart disease at bay and give your heart health a boost. Soy contains very few saturated fats, and in fact, abounds with polyunsaturated fats, besides vitamins and minerals, which can yield other precious benefits for your health.

You should seek natural sources of soy, such as organics silken tofu, tempeh, edamame. It is ideal to add soy milk to a bowl of whole-grain cereal or oatmeal. You should, however, keep an eye on the level of salt that your soy contains because some processed varieties can hold extra sodium, which can raise your blood pressure.


Most types of berry, raspberries, blueberries, strawberries, are abundant sources of anti-inflammatories, which can lower the risk of cancer and especially heart disease. Blueberries are considered the most powerful of this list in fighting disease. This is thanks to anthocyanins with which blueberries are loaded, the antioxidant that takes responsibility for granting the dark blue color. The tasty fruit is, moreover, rich in vitamin C and fiber, giving your heart and vascular health a boost. Raspberries are full of polyphenols, the antioxidants that help clean free radicals that cause damage in your body.


The creamy texture of avocados roots from monounsaturated fats, the “good” fats, which have the power of lowering LDL levels, the “bad” cholesterol, and boost the level of HDL cholesterol, the “good” cholesterol. In addition, since avocados appear to be gifted with an anti-inflammatory effect, you may not get chronic inflammation which worsens atherosclerosis, a condition that can harden the artery walls. You can cubes of avocado to a sandwich or spinach salad, or black bean chili, replace butter with mashed avocado, to increase the heart-healthy fats in your diet.

Olive Oil

Olive oil is the great choice for those who wish to limit the amount of saturated fat present in animal products, like meat, and dairy products, like milk. Consuming fats from animal products and trans fats is no different than upping your LDL cholesterol, leading to the accumulation of fat inside the arteries. Packed with monounsaturated fats, olive oil, on the other hand, help minimize the “bad” cholesterol and lower the risk of having cardiovascular disease. This oil, in fact, has become a very important element in traditional Mediterranean diet due to these precious benefits.


Other heart-healthy foods that you can also try include:

  • Walnuts
  • Chickpeas
  • Dark chocolate
  • Red grapes
  • Flaxseed

Hello Health Group does not provide medical advice, diagnosis or treatment.

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Review Date: September 4, 2017 | Last Modified: December 4, 2019

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