Ideally, foods that are easy to find and/or prepare.
Thank you, in advance!
Leafy greens: high in vitamin K/ nitrates
Whole grains: lower cholesterol/ systolic blood pressure
Berries: antioxidants
Avocados: monounsaturated fats/ potassium
Fatty fish/fish oil: omega-3 fatty acids
walnuts: reduce cholesterol and blood pressure
Beans: Resistant starch and reduce levels of cholesterol/ triglycerides, lower blood
pressure and decrease inflammation.
Dark chocolate: antioxidants
Tomatoes: lycopene
Almonds: high in fiber/ monounsaturated fats
Seeds: improve inflammation, blood pressure, cholesterol and triglycerides
Garlic: reduce blood pressure and cholesterol
Olive oil: antioxidants/ monounsaturated fats
Edamame: soy isoflavones, (decrease cholesterol levels)/ fiber/ antioxidants
Green tea: polyphenols/ catechins
American Heart Association has just announced what foods should be eaten for a healthy heart. For their focus on cooking oil, they suggest using non-tropical liquid cooking oil. These are the oils with more unsaturated fats and avoid oils with saturated fat like coconut oil, palm oil, butter. If interested the entire list can be accessed on this video https://www.youtube.com/watch?v=-lljyz9VgLY
Anything fibrous like avocado, whole grain breads and cereals.
Porridge and mushrooms are great as they contain beta glucan which lowers cholesterol.
Leafy greens like spinach, baby spinach.
Fruits including strawberries, blueberries etc
Nuts and seeds! However you should eat a rainbow of whole foods (greens and purples and red etc.)
I can’t verify ATM, but I also want to say garlic and cranberries are good for the blood- which will be good for the heart.