8 of the Best Foods that Benefit your Heart and Kidneys

With a healthy diet, you can keep your heart and kidneys in optimal shape. It’s a simple way to reduce the risk of heart disease and kidney disease so you can live a happy, healthy life for years to come. So, what are the best foods for your heart and kidneys? Below, we’ll share eight options that you can easily find at your local grocery store. 

Best Foods for Your Heart and Kidneys

  1. Red Bell Peppers

Not only are red bell peppers full of flavor, they’re a great source of vitamins C, A, and B6 as well as fiber and folic acid. Plus, they contain an important antioxidant called lycopene. Whether you eat them raw or add them to a dish, like a chicken salad or sandwich, they can do wonders for your heart and kidneys. 

  1. Cauliflower 

Cauliflower is a crunchy veggie with no shortage of fiber and vitamins C, K, B6, and B9. You can steam or boil it with spices like pepper, curry, and turmeric or keep things simple and enjoy it raw. Keep in mind that cauliflower does have some phosphorus and potassium, which aren’t good for the kidneys so it’s important to eat it in moderation. 

  1. Apples

While an apple a day may not necessarily keep the doctor away, it can protect your heart. Due to their high amounts of fiber and anti-inflammatory properties, they may lower cholesterol levels and reduce the risk of heart disease. Apples are highly versatile as you can eat them raw, bake them, stew them, or drink them in cider form.

  1. Fish

Fish is high in protein as well as omega-3s, which are anti-inflammatory fats. These healthy fats can improve heart health. In fact, both the American Heart Association and American Diabetes Association suggest eating fish at least two times a week. If possible, opt for herring, salmon, rainbow trout, and white fish as they are particularly rich in omega-3s.

  1. Olive Oil

Olive oil is an overlooked yet heart-healthy food, thanks to its antioxidants and monounsaturated fats. Next time you cook, swap butter and salt for extra virgin olive oil with at least 250 mg polyphenols. Of course, too much olive oil can be problematic so it’s wise to stick to no more than 2 tbsp of it per day.

  1. Avocados

Just like olive oil, avocados are an excellent source of monounsaturated fats, which have been proven to lower bad cholesterol levels and the risk of heart disease. Fortunately, avocados are extremely versatile so you can eat them plain with a bit of lemon juice or your favorite seasoning or add them to a salad or sandwich. They’re also the key ingredient in guacamole. 

  1. Garlic

Garlic is loaded with antioxidants and allicin, an active compound that has shown to support kidney health as effectively as prescription drugs. While plain garlic may not please your taste buds, you can use it to add flavor to just about any healthy dish, like veggies, soup, or stir fry. You’ll find that it makes a delicious, healthy alternative to salt.

  1. Arugula

Arugula is one of those green leafy veggies that can provide your body with calcium, iron, magnesium, and vitamins A, C, K, and B9. It’s rich in antioxidants and therefore good for your heart and kidneys. Arugula makes a great base for a salad but you can also sprinkle it on top of omelets, pasta, and anything else you cook.

While a healthy lifestyle that includes regular exercise and no smoking is vital for your heart and kidneys, these foods can be a real game changer. Consuming these vegetables regularly combined with regular doctor’s visits can help you lead your best life.


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