10 Foods That Protect Your Heart

Cardiovascular disease is the leading cause of death. The following foods are considered natural cholesterol and blood pressure reducers and keep your heart healthy.


In the past 40 years, the number of people worldwide with high blood pressure has almost doubled. According to a study in the journal The Lancet, more than 1.1 billion people worldwide had high blood pressure in 2015 – a major cause of strokes, heart attacks, and vascular calcification. In the latter – also known as arteriosclerosis – the vascular walls harden due to calcium and fat deposits. The blood can no longer flow optimally and as a result, impairs the blood supply to the heart and brain. But you can strengthen your heart with the right diet. Some foods have a particularly positive effect on blood pressure and blood lipids while providing you with many minerals, vitamins, and antioxidants.


These tasty and healthy nibbles are real cholesterol-lowers. Due to their high content of unsaturated fatty acids, nuts have a positive effect on blood cholesterol levels. The fiber as well as the vitamin E are just as healthy. A handful of nuts a day significantly reduces the risk of cardiovascular disease.


Cocoa in dark chocolate improves blood circulation because it contains heart-protective flavonoids. So the days of a guilty conscience are over because the sweet “sin” works wonders. Another positive effect on our cardiovascular system: cocoa slightly reduces blood pressure. Tip: Choose dark chocolate with at least 70 percent cocoa content.


The omega-3 fatty acids contained in fish also serve as a protective shield for your heart: they prevent cardiac rhythm disorders and lower cholesterol levels. Sea fish such as mackerel and tuna have the highest concentration of unsaturated fatty acids. The recommended daily requirement is about 0.5 grams and corresponds to a weekly ration of one to two fish meals.



The English proverb “An apple a day keeps the doctor away” is familiar to all of us. According to a U.S. study, just two apples a day can reduce the risk of heart attack by up to 30 percent and prevent deposits on blood vessels. The reason for this is the flavonoids (antioxidants) contained in apples, which protect your heart from bad LDL cholesterol, and the dietary fiber pectin, which inhibits the growth of bacteria. Tip: Always eat apples unpeeled – most flavonoids are contained in the peel.


The lycopene contained in tomatoes has a positive effect on cholesterol levels. Tomatoes look like vegetables, but they are fruits. The plant substance lycopene gives tomatoes their characteristic red color. At the same time, it has a positive effect on cholesterol levels and prevents calcification of the blood vessels. Tip: Chop tomatoes and heat them: Lycopene is located deep in the fiber cells of tomatoes, which prevents it from being extracted by digestion. It is only through processing that the lycopene is released.



This yellow power fruit is a natural blood pressure reducer and miracle worker in many ways. One banana contains 432 milligrams of potassium. This again rum works blood pressure-lowering, stabilizes the blood circulation, and reduces thereby heart cycle illnesses.


The white bulb protects your heart and ensures a healthy cardiovascular system. The allicin present lowers blood pressure as well as cholesterol levels and has a vasodilatory effect, which improves blood circulation.



Flaxseeds are a good alternative to fish due to their high omega-3 values. The essential fatty acids counteract heart disease, lower cholesterol, and make the blood flow better. Tip: Do not take more than half a teaspoon daily in muesli or shake. You can also use linseed oil for cold dishes such as dips or salads.


Turmeric contains one thing in particular: curcumin. Not only is it responsible for the yellow color, but it has a cholesterol-lowering effect and supports healthy heart function. Just like bananas, turmeric is a natural blood pressure reducer. The spice has been used as a natural remedy in India and China for a long time. Tip: Always mix turmeric with black pepper and a little oil. The piperine contained in the pepper improves the bioavailability of turmeric by twenty times. The oil allows the active ingredient to be better absorbed by the body.



Black currants contain immune-boosting anthocyanins that equally fight free radicals. As a snack or as juice, the delicious berries are a miracle cure for the heart and circulation.


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