diet,  food,  Healthy eating,  Heart

5 heart healthy foods- Foods your heart really need

Knowing which foods to eat to keep your heart health at an optimum level is essential for living a long life. However, most people do not know what types of foods are essential to achieve such a feat. The types of foods that you need to focus on must always include substances that can help clean the heart arteries which will intern keep the heart healthy.

In this article I will be talking about the foods that worked to help unclog my heart arteries and keep them healthy. I will merely focus on the 5 foods. These 5 heart health foods are all budget-friendly


Have you ever head the saying “dynamite comes in small packages?”. This food group is exactly that. Nuts are packaged with Omega 3 fatty Heart healthy foodsacids which help to reduce the amount of bad cholesterol in the body while increasing the good cholesterol. This is essential for ensuring a strong heart and healthy arteries. Below are the heart benefits of nuts:

  • Fiber

With a high amount of fiber content,nuts can leave you fuller throughout the day which can help you maintain a good and healthy weight.

  • Omega 3 fatty acids

Nuts are filled with omega 3 fatty acids which assist in keeping the heart artery linings. The nuts are good as they assist with preventing blood clots in the heart arteries which may eventually cause heart diseases.

  • Vitamin E

heart healthNuts are very good with producing good and healthy skin due to the presence of vitamin E. Vitamin E is also good for producing good immunity against diseases.

  • Protein

Many people love nuts because of the ability to build and repair muscles in the body.

More Benefits of nuts

All types of nuts have these great benefits so it doesn’t matter which type you prefer. What you should note though is that some nuts may be packed with more calories than others. This can be a disadvantage when it comes to wanting to loose weight.

Nuts to watch out for in terms of high calories are pecan nuts and macadamia nuts. These nuts have the lowest amount of protein but the highest amount of calories. Macadamia nuts have a content of 21 grams of fat and 2 grams of protein per 12 nuts.


Tuna fish

Generally all sorts of fish are packed with heart health substances which help to unclog heart arteries. But fish like tuna and salmon have Heart healthbeen recommended by the American Heart Association to be eaten at least twice a week. The reason for this is that these kinds of fish have high amounts of omega 3 fatty acids which assist in making sure the heart artery lining is strong and remain unclogged. Just like the nuts they can lower you bad cholesterol and increase your good cholesterol.

With fish I would recommend that you bake it or steam it or grill it. These preparation ways will ensure your fish work fully in keeping your heart arteries. If you still prefer to fry it rather use an oil like extra-virgin olive oil in small quantities. This is that this type of oil is very healthy for your heart


Beans are a great source for keeping your heart healthy due to their many nutrients for the heart. Beans can be used in many food meals or food choices due to their versatile usages. Beans have high amount of protein, but at the same time they are non fatty which makes them a great food choice for maintaining the weight. Beans can be used as a salad, curry or they can be used to substitute any kind of meat. Their high fiber content can assist in keeping you fuller throughout the day or night which leads to better weight control.


Greens are very important for your whole body. Spinach is normally one of the best greens to have because of many of its benefits in your heart healthhealth totally. Below are the benefits of this green power food:

  • Good for the bones

Spinach is packed with Vitamin K which is a nutrient that assist with the proper absorption of calcium in the body.

  • Lowers blood pressure

High blood pressure is very bad for heart health as it is one of the heart disease that exist. Due to the high content of potassium it can help reduce the damage done by sodium in the body. This can thus help lower blood pressure in the body.


Blueberries are one of the most important fruits for heart health. The blueberries have anti-oxidants that are important for offsetting the heart healthdamage the environment may have on your heart. Some of these substances are from air pollutants and also tobacco smoke. Blueberries can be included in your diet as a snack or dessert so that they can continuosly get rid of harmful molecules that can affect your heart.

These are my take for foods that have given me good heart health benefits for the past 8 years due to a condition I developed of clogged heart arteries. I hope this information can help you keep your heart very healthy. I would love for you to share your opinions or experience about this topic below on the comments section.





  • Isabel

    Thanks for this informative post. I was unsure about tuna for a while, due to the high levels of mercury. But I’ve read that “light tuna” contains far less mercury than “white tuna”, so it’s back on the menu now! 🙂

  • Colleen

    Good post, Thabo! Sorry to hear that you had clogged arteries at such a young age, but I’m glad that you found solutions and have turned it into a positive outcome for yourself and for others. Having the right vitamins, minerals, and supplements, along with the right foods, and exercise can make a huge difference in our lives. Keep up the good work and the dancing! 🙂

    • Thabo

      Thank you Colleen. Indeed any negative needs to be turned into a positive and make it an asset especially if will help people with eating heart healthy foods. Heart health has become my favorite subject because of such. Thank you Colleen I shall keep dancing my way to good health. 😉

  • Sandra

    Great, easy to read article on 5 healthy foods our hearts need. I eat 4 out of the 5. I just don’t care for blueberries. I enjoy other berries, but for some reason not the healthy blueberries.

    • Thabo

      Wow that is great stuff. That means you are well on your way to great heart health. It all comes down to what you enjoy the most so if blue berries are not for you you can eat other berries or even strawberries as they are a great substitute.

  • stefan

    Hi ,

    I like how you write clear and to the point , just like me !
    For the moment I don’t have heart problems but I will bookmark your page because of your clear content !
    See ya

    • Thabo

      Thank you Stefan bud 😉 I writing from personal experince makes my writing very real and precise as I can. I know people need good information for the heart health.

  • Vivi

    Thanks for your information! I finihed my Vision Board yesterday and Eating Healthy is there, I think being aware of the value of the food that we consume is key to having a good health, and therefore the energy to do whatever we want!

  • Ben

    I eat all the food you mentioned here apart from tuna, as i have a yeast infection, and it feeds on it.
    However I love tuna, but I substitute it to mackerel.
    Great article and good info. Keep it up!

    • Thabo

      I am so sorry to here you have a yeast infection and also so proud that you found a substitute to tuna. These foods are indeed good for heart health. Thanx

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