16 Foods Which Will Do Wonders for Your Heart and Overall Health in 2020

We are what we eat. And certain foods can improve sleep, prevent heart diseases and diabetes. Let’s meet these superfoods!

We eat when we’re stressed out or when we can’t sleep and when we feel a lack of energy. What if we told you that simple changes in your diet could improve and prevent these issues, and make your overall health better?

Your diet is a bank account. Good food choices are good investments.

Bethenny Frankel

Before we dive into the world of superfoods, it’s essential to understand how much cooking can do for you. With a home-prepared meal, you know what you’re eating, and while cooking sounds irritating, it’s an exercise for mindfulness.

Furthermore, mindful eating is a perfect way to stop overeating without counting calories. It allows you to enjoy the food you made, taste it, smell it, feel it. With that in mind, let’s meet our 16 delightful foods, you need to include in your diet.

Salmon

These super fish are plentiful in omega-3’s and potassium, a great source of protein, high in B vitamin, contains antioxidants, and may reduce your risk for heart disease.

It’s no secret that foods high in potassium could lower blood pressure.

Spinach

Salmon is the perfect choice for dinner, but spinach can be a part of every meal, snacks included.

Make salads, mix it with fruits for a delicious smoothie, since it’s packed with calcium and iron.

Spinach can even reduce the risks of cancer since it contains many antioxidants.

Olive oil

Olive oil is rich in monounsaturated fats, contains antioxidants, has anti-bacterial properties, reduces the risk of heart disease and strokes, and may fight Alzheimer’s and cancer.

Tell me what you eat, and I will tell you what you are.

Anthelme Brillat-Savarin

It’s even useful for pain relief. Olive oil is the critical ingredient in the mediterranean diet, which is, according to WHO, the healthiest in the world.

Broccoli

Another green delight, broccoli can be used in every meal. Add it to chicken, put it in a smoothie, or make a veggie meal for Meat-free Mondays.

Broccoli is packed with vitamins, minerals, antioxidants, and fiber. It helps immune and healthy brain function.

Ginger

If you want to spice things up, add an extra kick to any dish with ginger root.

Ginger is excellent for helping with morning sickness and nausea.

It may reduce muscle pain and soreness, help with osteoarthritis, lower blood pressure, may lower cholesterol, may improve brain function, even protect against Alzheimer’s disease, and contains a substance that may help prevent cancer.

Avocado

The most popular superfood in the history of the world has to be avocado.

Creamy avocado tastes excellent, but more importantly, it also contains almost 20 essential vitamins and nutrients. It’s a particularly good source of unsaturated fats, fiber, potassium, vitamin E, and B vitamins. Is there anything it can’t do?

Beets

Bears, Beets, Battlestar Gallactica… The Office fans know how vital beets are to our health, but for the rest here’s a small summary:

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Adelle Davis

Beetroot veggie is rich in inflammation-fighting antioxidants and nitrates, or composites that boost blood flow. It’s one of the best foods for post work out, and you can eat it as a snack.

Matcha

Switching from coffee to green tea isn’t groundbreaking. But replacing it with matcha is a game-changer.

Match has less caffeine than green tea and provides natural l-theanine, an amino acid that helps you focus. It’s also stuffed with antioxidants, and you can make a smoothie just with matcha powder and milk.

Tahini

Humus like food is loaded with unsaturated fats and amino acids and is 20 percent protein and 55 percent oil.

Tahini is also full of minerals, from calcium, and magnesium, to copper.

Mushrooms

It seems like Mushrooms are back with a vengeance.

They have anti-inflammatory compounds, offer 15 vitamins, minerals, and antioxidants, and serve as a tasty meat alternative.

Chaga, reishi, and shiitake are also available as powders, and they can cleanse our blood, promote digestion, lower cholesterol, and more.

Cranberries

A glass of cranberry juice per day can save you from a heart attack.

The nutrients in cranberries help lower the risk of urinary tract infection, the prevention of cancer, and promote healthier immune function and lowered blood pressure.

Nuts

Nuts are the perfect source of unsaturated fats and omega- 3 fatty acids, which reduce cholesterol, improve memory, and function of the joints in the body.

You can add them to salads or use them as snacks. Nuts are packed with fiber and good fats, not to mention that they are delicious.

Watermelon

Watermelons are more water than anything. However, everyone’s favorite summer treat comes with tones of vitamins and beta-carotene and lycopene. Plus, it has citrulline, an essential amino acid.

You can eat watermelons as much as you want; they’ll hydrate you, while calorie intake is extremely low.

Kombucha

In ancient China, Kombucha was called “the immortal health elixir.”

Kombucha’s made from fermenting green tea with organic unrefined cane sugar, live bacteria, and yeast. It can improve mood as it’s good for the gut, which is where our happy hormones come from. It can also help improve the immune system and digestion.

Seaweed

Seaweed or sea vegetables are forms of algae that grow in the sea.

You can use this unusual food type in soups, sushi, salads, the possibilities are endless.

And speaking of endless, seaweed has that many positive benefits to your body.

It improves your thyroid gland, has no calories, yet a whole bunch of vitamins and minerals, fiber, and help with weight loss.

Seaweed contains fucans, which may help prevent blood from clotting. And finally, it can help you reduce risks from diabetes type 2.

Kefir

Kefir is similar to yogurt, but a more potent probiotic. It can improve your gut health, and it’s packed with calcium, B12, phosphorus, and magnesium.

Certain probiotics in kefir may protect against infections. Since this is a dairy product, it helps prevent osteoporosis and can improve bone health.

It’s sour, yet the taste is quite refreshing and unusual. If you are allergic to dairy, there are dairy-free options. Either way, go and try it today: it’s not the tastiest food, but it’s excellent for your health!