Dark chocolate with a high cocoa content (70% or more) contains flavonoids, which are antioxidants that can improve heart health by reducing inflammation and improving blood flow.
Rich in heart-healthy monounsaturated fats, avocados can help lower bad cholesterol levels (LDL) while raising good cholesterol levels (HDL). They also provide fiber, potassium, and antioxidants that support cardiovascular health.
Almonds, walnuts, and other nuts are packed with heart-healthy fats, fiber, and antioxidants. Regular nut consumption has been associated with a lower risk of heart disease and improved cholesterol levels.
Oats are a great source of soluble fiber, which can help lower LDL cholesterol levels. Consuming oats regularly has been linked to a reduced risk of heart disease.
Fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Omega-3s can lower triglyceride levels, decrease blood pressure, and reduce inflammation.
Blueberries, strawberries, and other berries are rich in antioxidants, including anthocyanins, which have been shown to reduce blood pressure, improve blood vessel function, and lower the risk of heart disease.
Lentils, chickpeas, and beans are excellent sources of fiber, plant-based protein, and minerals. Consuming legumes regularly can help lower cholesterol levels, blood pressure, and the risk of heart disease.
The monounsaturated fats in olive oil have been associated with lower levels of LDL cholesterol and reduced risk of heart disease. Using olive oil as a primary cooking oil or as a salad dressing can be beneficial for heart health.