Research shows eating just two whole apples per day is linked to a lower risk for heart disease and its risk factors like high blood pressure. Researchers suspect this is because apples contain soluble fiber, which has also been linked to reducing heart disease risk.
Celery is one of the most important vegetables in the Apiaceae family, which includes carrots, parsley, and parsnips. It is an excellent source of vitamins, is low in calories, and provides a wide range of benefits, including promoting heart health.
Eating beans and legumes, including chickpeas, is linked to a 14% reduced risk for heart disease, according to a 2019 study reported in Advances in Nutrition. Most of the benefit from eating legumes comes from the fiber content.
Hummus is an ancient Middle Eastern dip made from chickpeas, tahini, lemon juice, garlic, and olive oil. It contains olive oil, making it a great source of heart-healthy fats. Pair it with heart-healthy vegetables like carrots, celery
Eating yogurt may reduce the risk of heart disease in people with high blood pressure, according to a 2018 study reported in the American Journal of Hypertension. Choose yogurts that are low in sugar and high in protein, such as Greek yogurt.
Smoothies are a blank slate to supercharge your heart health. They can offer a combination of fiber, vitamins, antioxidants, omega-3 fatty acids, and more. Omega-3 fats help manage inflammation and other body processes.
Most nuts and seeds contain monounsaturated fats (healthy fats), vitamin E, and other natural substances that are good for the heart.
Rice cakes are made by heating rice grain (brown and white) and puffing them into round-shaped patties. They make a crunchy snack that is easy to take along.
Matcha tea is a green tea loaded with epigallocatechin gallate (EGCG)—a polyphenol substance in green tea with antioxidants and anti-inflammatory properties.
Dark chocolate is full of heart-healthy compounds. This is because it is high in flavonoids—specifically flavanols, which have been associated with a lower risk for heart disease.