August 17, 2019 2 min read

The Best Foods for a Healthy Heart

Everyone knows that diet plays a vital role in your overall health. But not everyone knows just how important, certain types of food can be for various parts of your body. In this article, we are discussing foods that are great for a healthy heart.

Healthy dietary fats are at the top of the list for heart-healthy foods. However, a diet complete with nitrate-rich foods can also work towards the success of a healthy heart.

Healthy blood flow helps to keep your body performing at its best. Blood is the transporter of oxygen and nutrients that need to be provided to your heart, brain and other vital organs in your body. Your blood oxygenises and nourishes your muscles, immune system, as well as your heart and it removes waste material and carbon dioxide.

According to research, a diet that includes a high amount of nitrate is a natural treatment of prehypertension and hypertension, i.e. high blood pressure. It can also help to protect against heart attacks.

What foods are high in nitrates and good for heart health?

Leafy greens are at the top of the list of heart-healthy foods. Here is a quick list of a few of the best foods to keep up a healthy heart.

  • Arugula – another name for this is β€˜rocket’. Yes, that’s right. That peppery-sweet tasting leafy green that makes your salads zing. With 480mg of nitrates per 100 grams, arugula (or rocket) is great for your heart.
  • Rhubarb – number two on the list as it contains about 280mg of nitrates per 100 grams.
  • Cilantro – its antioxidant, mineral-rich, and contains vitamins A, C, K and B vitamins too. 247mg of nitrates per 100 grams.
  • Butter leaf lettuce – 200mg per 100 grams.
  • Basil – just another great reason to enjoy more of this tasty herb, 183mg per 100 grams.
  • Beet greens – 177mg.
  • Oak leaf lettuce – 155mg.
  • Swiss chard – 151mg.
  • Red beets – 100 grams of whole red beets contain 110mg of nitrates.

Some other foods that contain a fair source of nitrates include bok choy, carrots, mustard greens, spinach, Chinese cabbage, watermelon, eggplant, parsley, leek, turnip, cauliflower, broccoli, artichoke, and onion.

Of course, exercise and a healthy diet in general, are very important at maintaining not just a healthy heart, but your overall health and wellbeing. According to the Heart Foundation, you should start by aiming to accumulate 2.5 to 5 hours of moderate intensity, physical activity per week. You should include muscle-strengthening activities at least twice a week. Check out their get active recommendations here.

Once you have had your dose of nitrate-rich, heart-healthy foods and done your daily quota of heart-healthy exercise, take a break with a nice cup of Bondi Beach Tea Co. herbal teas. Our all-natural tea blends have you covered for every part of your day. Shop our range online.


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