The 50-Item Heart and Glucose Superfood Checklist

Holssom News

Incorporating these heart-healthy and diabetic-diet-friendly superfood options into your diet can help you get the vitamins, minerals, and nutrients you need as you expand your horizon for the best optimal foods for health maintenance.

The Nut & Seed Gallery (Healthy Fats)

Incorporating these heart-healthy options into your diet can transform them into a superfood for your health.

  1. Walnuts (High in Omega-3)
  2. Almonds (Vitamin E for arteries)
  3. Pistachios (Potassium for blood pressure)
  4. Chia Seeds (Fiber to slow sugar absorption)
  5. Flaxseeds (Lignans for heart health)
  6. Pumpkin Seeds (Magnesium for insulin sensitivity)
  7. Hemp Hearts (Complete plant protein)
  8. Cashews (Iron and Zinc)
  9. Pecans (Antioxidant-rich)
  10. Brazil Nuts (Selenium source)

The Produce Aisle (Fiber & Micronutrients)

  1. Spinach (Nitrates for blood flow)
  2. Kale (Vitamin K for bone/heart)
  3. Blueberries (Anthocyanins for vessels)
  4. Raspberries (Highest fiber berry)
  5. Avocado (Monounsaturated fats)
  6. Broccoli (Sulforaphane for vessel repair)
  7. Brussels Sprouts (Crucial fiber)
  8. Garlic (Allicin for blood pressure)
  9. Onions (Quercetin for inflammation)
  10. Asparagus (Natural diuretic)
  11. Beets (Nitric oxide boosters)
  12. Red Bell Peppers (Vitamin C)
  13. Tomatoes (Lycopene for heart protection)
  14. Sweet Potatoes (Low-glycemic energy)
  15. Artichokes (Prebiotics for gut health)

Proteins & Legumes (The Building Blocks)

  1. Salmon (Wild-caught for Omega-3s)
  2. Sardines (Low-mercury, high calcium)
  3. Lentils (Folates and fiber)
  4. Chickpeas (Slow-burning carbs)
  5. Black Beans (Protein + Fiber combo)
  6. Edamame (Isoflavones for heart)
  7. Extra Firm Tofu (Heart-healthy protein)
  8. Greek Yogurt (Probiotics; choose unsalted/unsweetened)
  9. Eggs (Choline for brain/heart)
  10. Tempeh (Fermented soy)

Grains & Pantry Staples

  1. Steel-Cut Oats (Beta-glucan to lower LDL)
  2. Quinoa (Complete amino acid profile)
  3. Barley (Excellent for glucose control)
  4. Buckwheat (Gluten-free heart grain)
  5. Extra Virgin Olive Oil (The Mediterranean staple)
  6. Apple Cider Vinegar (May aid insulin response)
  7. Dark Chocolate (85%+ cocoa for flavonoids)
  8. Green Tea (Catechins for metabolism)
  9. Turmeric (Curcumin for inflammation)
  10. Cinnamon (Known to help blood sugar)
  11. Ginger (Digestive and circulatory aid)
  12. Farro (Ancient grain fiber)
  13. Walnut Oil (For cold dressings)
  14. Lupini Beans (Extremely high protein snack)
  15. Water (The ultimate hydrator for blood volume)

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