Imagine if your doctor prescribed you a “miracle drug” that could lower your blood pressure, reduce your triglycerides, protect you from heart disease, and had no side effects, all while tasting delicious. Would you take it? I’m pretty sure you would take it in a heartbeat.
The good news is that this prescription already exists. In today’s video, we highlight 10 foods that have the power to heal your heart, prevent cardiovascular disease, and improve your quality of life if you already have a heart condition. Continue watching till Number 1, as this is the one food most people ignore.
Let’s begin with Number 10: “Fatty Fish”.
Fatty fish, such as salmon, mackerel, sardines, and anchovies, are at the forefront of the most heart-healthy foods you can consume. These fish are rich in omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which play a pivotal role in supporting heart health by reducing inflammation, lowering triglycerides, preventing blood clots, and maintaining healthy blood pressure.
A groundbreaking 2021 study revealed that individuals with heart disease who consumed at least two servings of fatty fish per week experienced a remarkable 20% reduction in their risk of heart attacks, strokes, and even death. Furthermore, fish consumption has been linked to a lower risk of arrhythmias, including atrial fibrillation (AFib).
Additionally, omega-3 fatty acids from seafood have been shown to help prevent coronary calcification and plaque progression, with a high omega-3 index predicting a low heart attack risk in individuals with coronary calcification.
When purchasing fish, it’s advisable to stay away from farm-raised fish, which can be contaminated with heavy metals and chemicals. Instead, opt for wild-caught fish from a sustainable source.
Coming up next, is Number 9: “Nitrate-rich Vegetables”.
Leafy green vegetables are a vital component of a heart-healthy diet. Recent research from Edith Cowan University in Australia has unveiled the remarkable benefits of daily consumption of a cup of nitrate-rich vegetables, which is associated with a 15 to 26% reduced risk of cardiovascular disease. This includes lower blood pressure and a decreased risk of heart attacks, strokes, and heart failure.
Nitrate-rich vegetables encompass a variety of leafy and non-leafy options, including spinach, arugula, lettuce, kale, cabbage, beets, and fennel. These greens are abundant in nitrates, which elevate nitric oxide levels in the body.
Nitric oxide is crucial for heart health, as it relaxes blood vessels, enhances blood flow, restores endothelial functioning, and lowers blood pressure.
Furthermore, leafy green vegetables are also rich in vitamin K, chlorophyll, calcium, magnesium, and potassium, making them some of the best foods to heal your heart and reverse heart disease. When purchasing vegetables, always try to go organic.
Moving on, we have Number 8: “Organ Meats”.
Organ meat, such as beef heart and liver, is often referred to as a “carnivore superfood” due to its exceptional nutritional value, particularly for heart health.
Beef liver, is a rich source of vital minerals, L-carnitine, and B vitamins, including B1, B2, B6, folate, and B12, all of which play a crucial role in protecting, strengthening, and stabilizing heart muscle cells.
These B vitamins also aid in lowering homocysteine levels in the blood. High homocysteine is associated with an increased risk of cardiovascular disease, including atherosclerosis, blood clots, and blood vessel blockages.
Additionally, heart and liver are one of the best sources of CoQ10, an antioxidant that increases energy uptake in heart cells, lowers blood pressure and inflammation, and improves vascular function.
When purchasing organ meat, go for high-quality grass-finished or pasture-raised organ meat.
Coming into our Number 7, we have: “Nuts and Seeds”.
Packed with healthy omega-3 fatty acids, plant sterols, and fiber, nuts and seeds are formidable allies in your quest for a healthy heart.
These nutritional powerhouses not only lower inflammation and harmful cholesterol but could also reduce the risk of coronary heart disease by as much as 23%.
Each type of nut and seed possesses different kinds of vitamins, amino acids, and minerals, including vitamin E, L-arginine, and magnesium.
Studies have shown that vitamin E has the potential to halt plaque development in the arteries and reduce the risk of stroke.
Additionally, L-arginine, an amino acid that converts to nitric oxide in the body, has been associated with lowering blood pressure and reducing the risk of cardiovascular disease.
And magnesium helps maintain a steady heart rhythm and normal blood pressure.
Nuts and seeds high in magnesium include brazil nuts, chia seeds, cashews, almonds, pumpkin seeds, walnuts, hazelnuts, sunflower seeds, and pistachios. When buying nuts and seeds, always opt for fresh, organic varieties without added ingredients.
Next, at Number 6, we have: “Grass-finished Beef”.
The conventional advice to limit red meat consumption as a means to prevent or reduce heart disease has been a long-standing recommendation. However, this guidance has been influenced by the low-fat movement, leading to a common misconception.
In reality, grass-finished beef, with its impressive nutrient profile, can be a valuable addition to a heart-healthy diet. It is rich in omega-3 fatty acids and conjugated linoleic acid (CLA), both of which are essential for cardiovascular health.
Additionally, grass-finished beef contains L-carnitine, which has been found to be critical in heart health.
A review study analyzing the benefits of L-carnitine on the heart revealed significant reductions in all-cause mortality, angina symptoms, and ventricular arrhythmias.
When considering beef, it is advisable to prioritize grass-finished beef and to avoid beef that is not organic and comes from grain-fed animals. This is due to the potential presence of growth hormones, antibiotics, GMOs, and toxic pesticides in non-organic, grain-fed beef.
Moving on, at Number 5, we have: “Citrus Fruits”.
Citrus fruits, including oranges, lemons, limes, and grapefruits, offer a vibrant array of health benefits.
Packed with vitamin C, these fruits act as powerful antioxidants, safeguarding your arteries from free radical damage and supporting the production of collagen, a vital component for artery repair and maintenance.
Moreover, citrus fruits are abundant in hesperidin, a flavonoid that stimulates the production of nitric oxide, thus promoting blood vessel function and reducing inflammation.
This natural compound, combined with the fruits’ potassium and pectin fiber content, can help stabilize cholesterol levels and reduce blood pressure, further enhancing their cardiovascular benefits.
When selecting citrus fruits, opt for organic varieties and limit citrus juice consumption to homemade options in moderation.
Next up, is our Number 4: “Olive Oil”.
A comprehensive study, spanning over two decades, revealed that adding more than half a tablespoon of olive oil into your daily diet could potentially lower your risk of cardiovascular disease by 15% and coronary artery disease by 21%.
These remarkable benefits are attributed to the high levels of antioxidants and monounsaturated fats, particularly oleic acid, found in this heart-protective oil.
To fully embrace the benefits of olive oil, it is recommended to opt for extra-virgin, first, cold-pressed olive oil in a dark bottle, as this represents the highest-quality option.
Coming into the top 3, we have: “Garlic”.
Garlic consumption has been linked to improved circulation, increased blood flow, and a reduction in inflammation.
Notably, a 2017 study published in the Journal of Hypertension revealed that a higher habitual intake of allium vegetables, including garlic, was associated with a substantial 64% reduced risk of cardiovascular disease outcomes.
Furthermore, another study demonstrated that taking garlic extract for 24 weeks was as effective as atenolol, a common prescription beta blocker, at reducing blood pressure.
To maximize the benefits of garlic, always crush, chop, smash, or press it before use. Doing this starts the chemical reaction that makes allicin, the biologically active compound found in garlic.
Coming into Number 2, we have: “Berries”.
Blueberries, blackberries, and raspberries are rich in potent antioxidants such as anthocyanins, which combat free radicals in your body and reduce chronic inflammation.
Research suggests that incorporating berries into your diet could lead to lower blood pressure, improved cholesterol levels, and reduced insulin resistance, thus making them top contenders in the fight against heart disease.
It’s worth noting that avocados and pomegranates, which are also technically classified as berries, offer proven heart-healthy benefits.
Avocados have been shown to lower the most dangerous type of cholesterol, small, dense LDL, and are abundant in potassium, which can decrease blood pressure and reduce the risk of stroke.
Furthermore, a study revealed that drinking one ounce of pomegranate juice daily for one year led to a remarkable 30% reduction in atherosclerotic plaque in patients with severe carotid artery blockages. This underscores the potential of these fruits to significantly benefit your cardiovascular health.
And at Number 1, is one food that most people ignore: “Fermented Foods”.
Emerging research suggests that a balanced and thriving gut microbiome can play a pivotal role in preventing the development of cardiovascular issues and maintaining robust heart health. To nurture a healthy gut, it’s essential to embrace a diverse organic diet, replete with prebiotics and probiotic-rich foods.
Prebiotics are found in an array of foods such as bananas, kiwifruit, legumes, garlic, oats, and artichokes, while fermented delights like natto, kimchi, sauerkraut, and coconut kefir, serve as fantastic sources of probiotics, fostering your gut’s health and harmony.
These fermented foods are also rich in vitamin K2, a nutrient that not only prevents calcium from depositing in the arteries but also promotes the removal of calcium from existing plaques. By activating the protein, MGP, vitamin K2 moves calcium away from the blood vessels and kidneys to the bones and teeth where it is needed.
To get enough vitamin K2 daily, as well as all the other nutrients mentioned in this video, you’ll have to consume multiple varieties of whole foods and many bowls a day. To see an easy solution to get all the nutrients you need every day, to naturally banish plaque from your circulatory system, enjoy a surge of natural energy that lasts, and keep your ticker in tip-top shape, check out our recommended product below.
It’s important to remember that while adding these foods to your diet can keep your ticker healthy, it’s equally essential to eliminate or minimize the consumption of foods that can harm your cardiovascular system. See the link below for a list of harmful inflammatory foods to avoid, and their healthy substitutes.