Heart-healthy eating is about prolonging your life by maintaining optimal coronary function. Food doesn’t have to be the enemy. In fact, it’s all about eating the right foods—foods that help your body run efficiently, restore balance, and proactively protect you from heart disease, acid reflux, or fatigue.

By choosing the right foods, you actively help your heart stay strong and healthy. This article will cover 5 of these foods to give you a head start in eating heart healthy.


Berries already have a great reputation for their antioxidants. However, berries provide a whole host of other benefits. Berries are a good source of polyphenols, especially anthocyanins, micronutrients, and fiber. Studies have shown that these constituents have been associated with improved cardiovascular risk profiles.

Whole Grains

Individuals who consume whole grains on a regular basis are often leaner and exhibit a lower risk of heart disease. Whole grains contain antioxidants, phytoestrogens, and phytosterols that protect against coronary disease.

There are also links to the fiber in whole grains and lower risk of heart disease. Foods high in soluble fiber causes the body to convert cholesterol into bile acids, which ultimately lower circulating cholesterol levels—further protecting your heart.


Two or more servings of fish per week, especially salmon and tuna, has been associated with a 30 percent lower risk of developing heart disease.

The omega-3 fats in fish contribute to lower levels of triglycerides in the blood that may result in blood clotting. Omega-3s help lower blood pressure and along with salmon, flaxseed oil, canola oil, and walnuts are also rich in omega-3 fats.


Research suggests that cocoa helps lower blood pressure due to epicatechin, which boosts nitric oxide, a substance crucial to healthy blood vessels. Eating flavanol-rich dark chocolate has a blood-thinning effect on those who consume moderate amounts regularly. Flavanols boost the immune system by reducing inflammation, contributing to a stronger, healthier heart.


Beets are an excellent source of folate and betaine. Both of these nutrients work together to lower your blood levels of homocysteine, an inflammatory compound. Homocystine can damage your arteries and increase your risk of heart disease. Eating beets is an easy way to protect your heart.

It’s important to keep your heart healthy the natural way, to prevent further damage that might be caused by prescription drugs or invasive treatments. Introducing some of the above foods into your daily meals provide a simple yet effective method of reducing your risk of heart disease. Contact us at Carolinas Natural Health for a consultation and we’ll help you get heart healthy.