You can easily incorporate foods that are good for the heart into your diet. In this article we will show you which ones are included and give you healthy recipe suggestions.
Cardiovascular diseases are a widespread problem and occur particularly in old age. With simple habits and small changes in everyday life, you can keep yourself and your heart healthy for a long time.
Of course, your heart health is inseparable from your overall health. Basically, there is no food that is only good for a certain part of your body. It is therefore also important for your general well-being to pay attention to a balanced diet, physical activity, a stress-free everyday life and healthy sleep.
In this article we would like to introduce you to foods that can support your cardiovascular system, among other things. When shopping, we recommend that you look for organic quality whenever possible. In this way you can avoid residues of chemical-synthetic pesticides and artificial fertilizers. Incidentally, most of the foods listed here are locally grown during their season. By shopping regionally and seasonally, you avoid unnecessarily long and climate-damaging transport routes. You can read about the seasons of regional fruit and vegetables in our seasonal calendar.
Berries are heart strengthening foods
Berries contain many antioxidants. There is a lot of the blue pigment anthocyanin in dark berries such as blueberries, blackberries or black currants in particular. This substance is one of the flavonoids that have various positive effects on the cardiovascular system. According to the Federal Center for Nutrition, they can, among other things, strengthen the immune system, prevent blood clots, regulate blood sugar and blood pressure. You can eat berries just like that, use them as a topping for your muesli or use them in blueberry muffins, for example.
Green foods that are good for the heart
Especially dark green leafy vegetables and certain herbs and spices have a positive effect on your heart. They contain many different vitamins, minerals and fiber. These include in particular provitamin A, vitamin C, B vitamins, folic acid, potassium and magnesium. For example, you can prepare a refreshing lamb’s lettuce, a warm kale, chard or spinach dish. All of these dishes can also be refined with Italian herbs.
Red and orange foods that are good for the heart
Red and orange foods also contain the flavonoids mentioned earlier. Carrots, tomatoes and sweet potatoes in particular also contain so-called carotenoids. According to BZfE, this plant substance has a cell-protecting and cholesterol-lowering effect, which is positive for your cardiovascular system. Tasty recipes that you can try with these vegetables are for example a carrot ginger soup, a sweet potato curry or classic tomato recipes like tomato salad or tomato sauce.
Whole grain foods are good for the heart
In addition to many vitamins and minerals, whole grain products contain fiber in particular. According to the German Society for Nutrition (dge), a good supply of all three groups reduces the risk of various diseases. These include cardiovascular diseases, but also type 2 diabetes, dyslipidemia and colon cancer. Foods that provide you with healthy fiber are, for example, wholemeal pasta, wholemeal bread or oatmeal.
Legumes as heart-strengthening foods
Legumes are also generally very rich in nutrients and, in addition to protein, fat and fiber, contain B vitamins and folic acid in particular. The secondary plant substance saponin, which has a cholesterol-lowering effect, can also be found in abundance in legumes. In everyday life you can, for example, prepare a lentil soup, a tempeh dish or a pea stew to benefit from the healthy effects of the legumes.
Nuts: Unsaturated fats are good for the heart
In addition to vitamins and minerals, nuts also contain monounsaturated and polyunsaturated fatty acids. According to the BZfE, these properties have a particularly good effect on your blood lipid levels and your cardiovascular system. To benefit from this, you can eat all kinds of nuts. These are, for example, walnuts, macadamia nuts, almonds, pistachios, cashew nuts, Brazil nuts, pecan nuts or hazelnuts.
Olive oil promotes heart health
Regular consumption of at least half a tablespoon of olive oil per day is not only associated with a lower risk of cardiovascular disease. The oil is also said to protect against neurodegenerative diseases, cancer and respiratory diseases. For example, you can use olive oil in a salad dressing, homemade hummus, or spaghetti aglio e olio.
Onions and garlic are good for the heart
Onions and garlic in particular contain sulfides. Among other things, these are associated with blood pressure-regulating, cholesterol-lowering and blood clot-preventing effects. You can use onions and garlic in a variety of ways in the kitchen: they refine numerous hearty recipes, such as a pepper and vegetable pan or a broccoli and potato casserole.
Tea as a food that is good for the heart
Teas contain phytochemicals such as flavonoids, tannins and catechins. These are also associated with cardiovascular protective effects. You also have a large selection of different types of this food. Try it with a green tea, white tea or herbal tea.
