Leafy Green Vegetables

Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.

1

Avocados 

Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome. 

2

Berries 

Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease. 

3

Whole grains 

Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease. 

4

Fatty fish and fish oil 

Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol. 

5

Walnuts 

Studies suggest that walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease. 

6

Beans 

Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation. 

7

Tomatoes 

Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL (good) cholesterol. 

8

Olive oil 

Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk. 

9

Dark chocolate 

Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. 

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