A printable List of healthy foods.

1. 1. Berries
Berries are one of the foods our ancestors ate in the early stone age. Actually, berries contain a
lot of valuable nutrients like antioxidants which are protecting one against oxidative stress and
inflammations.
Studies even found, that eating berries can decrease the risk for heart disease [1]. According to
that, another study found, that eating blueberries on a daily base can improve the function of cells
that line the blood vessels, which contribute controlling blood pressure and blood clothing [2].
Additionally berries can even low the "bad" cholesterol LDL.

2. 2. Avocados
One of the healthiest "berry" and general, is the avocado. Yes you heard right berry! From a
botanical point of view, the avocado tree belongs to the laurel family and is therefore a berry.
Avocados are the perfect supplier of hearth healthy mono saturated fats, which are helping one to
decrease the cholesterol level and as an impact of this reduce the risk of heart disease [3].
One can even lower the risk to have metabolic syndrome. A study which tested 17,567 people
found that people, which are eating avocados at a daily base can half their potential being hit by
these conditions.

3. 3. Leafy Green Vegetables
Leafy green vegetables are a big supplier of vitamins, minerals and antioxidants. Moreover, fresh
salad will feed you with Vitamin K, which will help to protect arteries and which will promote
proper blood clotting. [4], [5] A study was doing eight analysis and in one they found that eating
leafy greens can reduce your risk having a heart decrease, about 16%. Isn't that huge.
A fresh salad is always a good idea and one can literally combine it with every main course.

4. 4. Beans
Beans are rich in resistant starch, which can resist your digestion and this starch can low blood
levels of triglycerides and cholesterol.
Many studies could research that eating beans is can decrease the risk factors for a hearth
disease.[6], [7], [8] Moreover beans contain a huge amount of plant based proteins, which can
help you to build muscles or benefit the metabolism. What's more, eating beans can lower your
blood pressure and inflammation, both of them can a precursor of heart disease.

5. 5. Tomatoes
Tomatoes contain a mass of lycopene, which is a plant pigment with extraordinary antioxidant
properties [9].
Antioxidants are helping to neutralize free radicals, which are absorbed for example from smoking
or dirty air in urban environmental. Therefore, antioxidants prevent oxidative damage in one's
body, which can contribute to heart disease.

6. 6. Dark Chocolate
Chocolate makes us happy! But why is that? Because especially dark chocolate stimulates
endorphins, which are known as the human being happiness hormone. Our sweet friend got
some huge other benefits.
Chocolate is like tomatoes rich in antioxidants. Moreover, a big study discovered, that those who
was eating chocolate minimum five times a week had 57% lower risk of coronary heart disease
than people who don't eat chocolate [10].
According to that a second study found, that eating chocolate two times per week was linked with
32% decreased risk having calcified plaque in the arteries [11].

7. 7. Almonds
Almonds supply our body with a high amount of different vitamins and minerals which are
essential to our health. monounsaturated fats and fiber are two nutrients that can protect us from
heart disease, and almonds contain both of them.
Almonds can lower your cholesterol level.

8. 8. Seeds
Flax, chia and hemp seeds contain a huge amount of omega-3 fatty acids, moreover they are a
great source of heart-healthy nutrients.
Lots of studies have proven, that if you add this seeds to your general diet plan you can prevent
many serous heart disease risk factors like inflammation, blood pressure or cholesterol.
Furthermore, the flax seeds is helping you to keep your blood level on a balanced level.
According to a study, in which 17 people ate bread, which was made out of flax seeds, they could
reduce their cholesterol by 7% and the "bad" LDL cholesterol by 9% [12]. This is great! isn't it?

9. 9. Whole Grain
Germ, endosperm and brain are the three nutrient rich parts of grains and whole grains contain all
of them.
Whole grains are for example whole wheat, oats, rye barley, buckwheat and quinoa. Whole
grains are a rich in fiber, which can help one to reduce "bad" LDL cholesterol, moreover it can
decrease the risk of heart disease [13], [14], [15].
Maybe you try to integrate them in your diet plan, because of the beneficial impact on your heart
health.
If you buy the whole grains in the store make sure, that on the product is written "whole grain" or
"whole wheat", while when there is written "wheat flour" or "multigrain" you know its not whole
grain.

10. 10. Olive Oil
Olive oil is a big player in the Mediterranean diet, it's rich in antioxidants which can lower
inflammation and decrease the risk of chronic disease[16], [17]. It is a good source of
monounsaturated fatty acids, therefore lots of studies have linked this with improvement in heart
health.
A big study has proven that a high intake of this valuable oil, lower the risk of dying from heart
disease, up to 48%. In my opinion a very high rate [18].
You can for example, drizzle some oil over your cooked dishes or use it to make your salad
dressings.

11. 11. Garlic
This special species of the onion, was always known to treat different diseases. Researches has
proven that garlic contains a lot of beneficial properties which can help to boost the health of
one's heart.
One of the substances are allicin, which may have a many therapeutic effects.
An interesting study found, that if you take 600 to 1500mg of garlic extract a day for 24 weeks, it
will be as effective as a prescription drug when it comes to reducing blood pressure [19].
Make sure you eat the garlic raw, you can even crush it. It is important to let it sit for a few
minutes because then the allicin can increase its full potential.

12. 12. Green Tea
Green tea is one of the healthiest teas in the world, it's origin country is china. There are several
varieties of green tea. Regular green tea contains lots of Vitamins and Minerals, like Calcium,
Iron, Magnesium or Manganese.
You can lower your levels of LDL and cholesterol [20]. Moreover, a study with over 1300 people
found that green tea can low systolic and diastolic blood pressure [21].
What's more, green tea, matcha or a green tea supplement can be beneficial for your heart
health.

13. 13. Edamame
Edamame is a soybean, which goes perfectly as a side dish. It origin is in East Asia and you can
enjoy them boiled with a little of salt. The Japanese even cook them in 4% salt water.
Edamame is a source of isoflavones, which can reduce "bad" cholesterol by 5mg/dL [22].
Antioxidants and dietary fiber are very heart healthy substances and Edamame contain
them [23], [24].

14. 14. Walnuts
Walnuts are good source for Vitamins, Minerals and healthy fat. They contain a huge amount of
Manganese and other micro nutrients.
Research has found that adding a few servings of walnuts can decrease your risk of having a
heart disease. Walnuts are a great and very healthy snack. If you're in a rush, for example to eat
on your way or in the office they are priceless.
Over 300 people participate in a study which showed that people who eat walnuts can low the
level of LDL and total cholesterol [25].

15. 15. Fish Oil And Fatty Fish
Fatty fishes are salmon, sardines tuna and mackerel. They contain a huge amount of omega-3-
fatty acids, which benefit the hearth health.
In fact, there was over 300 people which ate salmon three times a week for 2 months and they
could decrease their diastolic blood pressure significantly [26].
If you don't like fish at all, fish oil supplements are a good alternative and your body is fed with the
very important omega-3-fatty acids. There are even some other omega-3 fatty acids like krill oil or
algal oil.