At least three times a day, we have the chance to significantly reduce the cholesterol levels, lower the high blood pressure and reduce the overall risk of heart disease. How? If we start to eat healthy foods, in 3 regular meals a day.


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Hypertension, or high blood pressure, is the most common risk factor for heart diseases. When the blood pressure increases, the heart has to work harder and more intense, to pump blood through the body. Also, this health condition harms the arteries and can consequently lead to a heart attack. Thus, normalizing the blood pressure is of utmost importance.

Healthy living is always associated with healthy eating. Changing your eating habits and incorporating raw foods in your diet can make an immense difference for your health. Especially the health of the heart.

To normalize your blood pressure, clean the arteries, prevent cardiovascular diseases, such as stroke and heart attack, and promote good heart health, you should incorporate below listed foods in your daily diet.

The Healthiest Foods For The Human Heart
1. Wild Salmon

It’s recommendable to eat fish, especially fatty fish like wild salmon, twice a week. Salmon is rich in omega 3 fatty acids that reduce the risk of arthritis, prevent clotting in the arteries, reduce cholesterol and slightly lower the blood pressure.

2. Extra Virgin Olive Oil

Instead of plain cooking oil, start using extra virgin olive oil and other cold-pressed oils, to reduce your cholesterol levels. But, don’t overdo the amount you intake, as the monounsaturated fats found in olive oil are still fats.

3. Nuts

The risk of stroke can be significantly reduced if you replace meat with nuts. Also, the unsaturated fats found in nuts can help lower the cholesterol. But, fats are still fats, and nuts also contain high levels of calories. Hence, don’t exaggerate with the amount you eat.

4. Berries

Berries are rich in antioxidants, called polyphenols, which lower the blood pressure and balance the levels of the good and bad cholesterol. Also, some berries, such as cranberries and blueberries, contain anthocyanins, potent compounds that protect from high blood pressure.

5. Oats

Oats contain fiber, which reduce the absorption of the bad cholesterol in the bloodstream and help keep the arteries clean.

6. Dark Chocolate

Dark chocolate contains flavonoids, potent compounds with powerful antioxidant properties. This sweet delicacy helps reduce the bad cholesterol, lowers the blood pressure and prevents the formation of blood clots.

7. Broccoli

This edible green vegetable is high in fiber and antioxidants, and it’s low in cholesterol.

8. Green Tea

A cup of green tea is loaded with antioxidants that help lower hypertension and reduce the occurrence of blood clots.

9. Coffee

This black drink that helps us stay awake is rich in antioxidants and lowers the risk of serious diseases, like type 2 diabetes.

10. Chia Seeds

One full spoon of Chia seeds contains only 60 calories and it’s full of omega 3 fatty acids, which help reduce the plaque buildup and bad cholesterol.

11. Raisins

This delicious dried fruit is rich in antioxidants that help lower hypertension and strengthen the immune system.

12. Apples

Apples are rich in polyphenols and pectin, which help regulate the levels of cholesterol in the blood. Some studies show that regular consumption of apples can help reduce the bad cholesterol by 40 percent.

13. Red Wine

Red wine contains Resveratrol, a powerful compound with antioxidant properties that protects from cancer. Also, it contains plenty of procyanidins, which are antioxidants that improve the health of the arteries and reduce the bad cholesterol levels.

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