What Should I Eat to Have a Healthy Heart?

healthy heart foods

Dear reader, if you’ve found this article, then most likely you already have something troubling you. If you are one of those people who have forward thinking about their health, then koodos to you. Not many people decide to take care of themselves while they are still healthy, and that is the right way to go!

What is troubling you could be more about what you shouldn’t eat, since you will receive little or no benefit from eating the foods mentioned on this list if you do not correct your diet first.

The list of foods that follow is aimed at people who already have a healthy diet but wish to know more about the most beneficial foods to choose. This list is especially recommended for people who participate in various active sports and weight lifting.

Phytosterol Containing Products

Phytosterols encompass a number of compounds that are found in plants and are similar to cholesterol. In a number of studies conducted by Europeans Food Safety Authority, Food and Drug Administration, and Health Canada, it has been shown that, by consuming an average of 2 grams of phytosterols per day, the blood cholesterol can be lowered by 8-10%.

However, no study to date has proven that consumption of phytosterols lowers the risk of cardiovascular diseases. Maybe only time will tell; maybe it actually doesn’t make a difference.

Products that contain a large quantity of phytosterols include:


  • Flaxseed – 210 mg / 100 g
  • Wheat germ – 197 mg / one-half cup
  • Rye bread – 33 mg / two slices


  • Almonds - 187 mg / 100 g
  • Walnuts – 113 mg / 100 g
  • Pistachios – 280 mg / 100 g
  • Macadamias – 198 mg / 100 g
  • Pecans – 150 mg / 100 g


  • Broccoli – 49.4 mg / 100 g
  • Red onion – 19.2 mg / 100 g
  • Carrot - 15.3 mg / 100 g
  • Potato – 5.1 mg / 100 g
  • Brussels sprouts – 37 mg / 100 g
  • Spinach (frozen) – 10.2 mg / 100 g
  • Strawberry – 10 mg / 100 g
  • Blueberry – 26.4 mg / 100 g
  • Raspberry – 27.4 mg / 100 g
  • Lingonberry – 27.6 mg / 100 g

Products that Contain Omega-3 Fatty Acids

Flaxseed oil is often not associated with something that people consume, but as a coating that helps wood retain moisture. Don’t be fooled though. Flaxseed oil can be used for a lot more than just a rejuvenating oil for woodwork.

Flaxseed oil appears to be a great source of Omega-3 and Omega-6 fatty acids. While omega-6 fatty acids can be found  in any vegetable oil, Omega-3 fatty acids are a lot harder to find. The only product that comes close to flaxseed oil in terms of Omega-3 fatty acids is fish oil. However, even fish oil has two times less Omega-3 fatty acids than flaxseed oil.

However, you might ask “What is the purpose of Omega-3 fatty acids?”  The main benefits of Omega-3 fatty acids can only be realized by those who participate in active sports.

Here is a list of possible benefits:

  • Omega-3 fatty acids boost your metabolism
  • Promote growth of lean mass and reduction of fatty tissues
  • Decrease the viscosity of the blood
  • Increase endurance and decrease inflammation
  • Great source of energy that doesn’t pose the risk of making you fat
  • Boosts the natural secretion of the testosterone

Major randomized studies have proven time and again that additional supplementation of Omega-3 fatty acids does not lower the risk of mortality. Therefore, this product is only beneficial for athletes and not for couch potatoes.

What foods reduce the risk of cardiovascular diseases?

The foods that do this are not a Magical Wonder Nut or Super Sea Weed which will enable you to become super healthy and cure yourself of all the health problems you’ve accumulated over the years.

The reason why people search for a magical fix is because they don’t want to put any effort into being healthy. They just want to find some food (tasty foods are especially popular) that will cure them of everything. However, it doesn’t work that way. If you wish to be healthy, you have to put in some effort into eating right and daily exercise. If you wish to live a better life, if you wish to have more time to live on this beautiful planet of ours, if you wish to spend more precious time with your beloved relatives, it takes effort.

It takes dedication to avoid all products that contain High Fructose Corn Syrup (which is extremely unhealthy). It takes strength of will to exercise each day to prevent growing a big round belly. It takes time to actually find the food that is nutritious and healthy.

Now, if you can dedicate yourself to living a healthy, fulfilling life, we wish you best of luck on this difficult, yet very gratifying, quest.

See our infographics to learn more about Heart healthy foods




To learn more about Cardiology, we recommend the following websites: