8 Heart Healthy Nutrient Packed Foods

Looking after your heart is one of the best things you can do for your overall well-being. A balanced diet rich in heart healthy foods can lower cholesterol, reduce inflammation, and support your cardiovascular system. Here are eight nutrient packed foods to show your heart some love.

1. Leafy Green Vegetables.

Spinach, kale, rocket, and Swiss chard are nutritional powerhouses packed with vitamins, minerals, and antioxidants. Rich in vitamin K, they support healthy arteries, while nitrates can help reduce blood pressure. Toss them into soups, salads, or smoothies for an easy health boost.

2. Whole Grains.

Whole grains such as oats, quinoa, barley, and brown rice are brimming with fibre, which can help lower bad cholesterol levels and maintain steady blood sugar levels. Swap white rice or refined grains for these wholesome options to support heart health.

3. Berries.

Bursting with antioxidants, berries like blueberries, raspberries, and blackberries are a heart healthy delight. Anthocyanins, the compounds that give them their vibrant colour, contribute in fighting inflammation and oxidative stress. Add them to porridge, yoghurt, or simply enjoy them as a snack.

4. Avocados.

Smooth, creamy, and versatile, avocados are an excellent source of heart-healthy monounsaturated fats. They can contribute to lower bad cholesterol and provide potassium, which supports healthy blood pressure levels. Spread some on toast or add to salads for a nutritious touch.

5. Nuts and Seeds.

Almonds, walnuts, flaxseeds, chia seeds, and sunflower seeds are rich in omega-3 fatty acids, fibre, and healthy fats. These nutrient-dense snacks can help lower cholesterol and reduce inflammation. Enjoy them as a topping for porridge or as a crunchy snack on the go.

6. Dark Chocolate.

Good news for chocolate lovers! Dark chocolate with at least 70% cocoa is rich in flavonoids, which can help lower blood pressure and improve circulation. Remember to enjoy it in moderation and pair it with a balanced way of eating for the best results.  

7. Olive Oil.

A staple in Mediterranean cuisine, extra virgin olive oil is a rich source of monounsaturated fats and antioxidants. Its anti-inflammatory properties make it a heart-healthy choice for cooking or as a dressing for salads and roasted vegetables.

8. Legumes.

Beans, lentils, and chickpeas are not only affordable and versatile but also loaded with fibre, protein, and potassium. These nutrient-rich legumes can help lower cholesterol and improve heart health. Use them in stews, soups, or salads for a hearty meal.

Taking care of your heart does not mean compromising on flavour. By incorporating these delicious and nutrient packed foods into your diet, you can nourish your body and protect your heart. Start small, experiment with new recipes, and enjoy the journey to better health.

Our Nourish Now meals are packed with these heart-healthy ingredients to help you thrive. From vibrant leafy green salads brimming with vitamin K to whole-grain bowls rich in fiber and hearty legume-packed dishes, our menu is designed to support your heart while delighting your taste buds.

With love & good taste,

Team Kurami