Leafy greens are rich in vitamins, minerals, and antioxidants. Vitamin K helps protect arteries and promote blood clotting.

Leafy green vegetables

Whole grains contain germ, endosperm, and bran. Wheat, oats, rye, barley, buckwheat, quinoa. Whole grains cut LDL cholesterol and heart disease risk.

Whole Grains

Berries are rich in antioxidants such anthocyanins, which protect against oxidative stress and inflammation.


Avocados provide monounsaturated fats and potassium. They reduce cholesterol, blood pressure, and metabolic syndrome risk.


Fatty fish and fish oil are abundant in omega-3 fatty acids and may lower heart disease risk factors.

Fish Oil

Walnuts include magnesium, copper, and manganese. Walnuts cut "bad" LDL cholesterol by 16%, diastolic blood pressure by 2–3 mm Hg, oxidative stress, and inflammation.


Flavonoids are abundant in dark chocolate. It reduces the risk of calcified plaque and heart disease.

Dark Chocolate

Lycopene-rich tomatoes reduce the risk of heart disease and stroke and raise "good" HDL cholesterol.


Almonds are rich in heart-healthy vitamins and minerals. They're a wonderful source of heart-healthy monounsaturated fats and fibre.


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