1. Vegetables

Undoubtedly, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foods. Loaded with phyto-chemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy. Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup. While nearly every type is a good choice, vegetables – including benefit-rich beets, onions, cabbage, broccoli and artichokes – are especially useful for upping your fiber intake and protecting heart health.

2. Nuts

Nuts of all kinds make a good source of healthy polyunsaturated and monounsaturated fats. They also provide a decent amount of fiber. Certain nuts including almonds specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation. Studies show nuts have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. They can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity.

3. Avocados

Avocados are one of the world’s greatest sources of heart-healthy monounsaturated fat, the type that can help raise HDL cholesterol while lowering LDL. Avocados also contain high levels of soluble fibre and stabilise blood sugar levels, in addition to supplying anti-inflammatory phytochemicals such as beta-sitosterol, glutathione and lutein.

4. Green Tea

Green tea is considered the number one beverage for anti-aging. Not only is it a rich source of cancer-fighting antioxidants, it is also supportive of heart health since it prevents LDL cholesterol levels from rising. Epidemiological studies suggest that drinking green tea can help reduce atherosclerosis and risk of heart disease, lower blood pressure, reduce inflammation in arthritis cases, and also improve bone density and brain function.

5. Garlic

Garlic is one of the most well-researched heart healthy ingredients there is. For example, the benefits of raw garlic have been shown to reverse disease because of its antioxidant, anti-inflammatory, antiviral, antidiabetic and immune-boosting properties. Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure and protect against infections.

6. Turmeric

Consider turmeric the king of all spices when it comes to fighting inflammation. Turmeric benefits include lowering cholesterol, preventing clots, fighting viruses, killing free radicals, increasing immune health, balancing hormones and more. Turmeric contains the active ingredient called curcumin, which has been studied in regards to protection against numerous inflammatory diseases including heart disease, cancer, ulcerative colitis, arthritis and more.

7. Sweet potatoes

Sweet potatoes provide a good dose of filling, artery-sweeping fibre in addition to loads of vitamins and antioxidants. They are also low in calories, low on the glycemic index (which means that they won’t spike your blood sugar) and high in potassium.