10 Heart Healthy Foods

tempfirstaidBlog, Health

 Chopping cherry tomatoes

Happy #HeartMonth!

Every year February is celebrated as Heart Month. If you are currently not following us on social media be sure to do so for daily heart health tips:




In the spirit of Heart Month we have decided to give you a list of 10 heart healthy foods which you should be incorporating into your diet weekly. These foods are all natural and plant-based to ensure no processed or artificial ingredients.


Did you know avocados are the only fruit that has monounsaturated fat? This is a deliciously good fat which can help to lower cholesterol in a balanced diet. Consider chopping an avocado up for a salad, tossing it in a smoothie or making some delicious guacamole.



Flaxseeds are the richest sources of a plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world! These are easy to add to any meal and will do wonders for your body’s cholesterol. Toss them into a smoothie, bowl of cereal or enjoy flaxseed bread for breakfast to ensure you’re starting your day with a happy and healthy heart.


A warm bowl of cooked oatmeal is the perfect way to start off your day as oats lower cholesterol. If you are trying to prevent or are currently dealing with heart disease or diabetes, then oats and oat bran are highly recommended as they contain beta-glucan fiber. 


Nuts are a great snack, a contribution to a bowl of cereal or even a stir-fry. Nuts are high in protein to keep you satisfied and also contain unsaturated fatty acids which can help reduce cholesterol in a balanced diet.


You already knew berries were a super food, but did you know why? In addition to containing antioxidants berries contain properties known to increase HDL (good) cholesterol and reduce blood pressure. They’re also berry-delicious!


The riper, the better. Delicious red tomatoes provide lycopene, vitamin C and alpha- and beta-carotene. Be sure to cut some up for your next sandwich or salad and your heart will thank you!


Chickpeas and other legumes are amazing sources of soluble fiber. Soluble fiber can lower your LDL (bad) cholesterol. Chickpeas are the main ingredient in hummus which can be great to dip vegetables in or spread on a wrap. Try to incorporate legumes into your diet weekly to increase your heart health!

Olive Oil

Olive oil contains monounsaturated fatty acids (MUFAs). MUFA s are considered a healthy dietary fat. Replace saturated and trans fats with unsaturated fats, such as MUFA s and polyunsaturated fats (PUFAs) and you will have a happy heart, in other words: Swap out the butter for olive oil!

Red Grapes

Red grapes are known to reduce the risk of blood clots, bad cholesterol and prevent damage to blood vessels in your heart. Help your heart maintain a healthy blood pressure by including red grapes into your diet.

Dark Chocolate 

… We know you’re happy to see this one on the list! Cacao is rich in flavanols, which can help lower your blood pressure and prevent blood clots. Dark chocolate (70% or more) also acts as an antioxidant, which can keep unwanted cholesterol from sticking to your artery walls. 

We hope we inspired you to give your heart a little TLC this week and include some heart-healthy foods into your diet!

Life is Precious. Be Prepared.