Fatty fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and improve blood vessel function. Aim for at least 2 servings per week.
This heart-healthy whole grain is packed with soluble fiber, which helps lower LDL ("bad") cholesterol and keeps you feeling full. Enjoy oatmeal for breakfast or as a snack.
Berries like blueberries, strawberries, and raspberries are loaded with antioxidants that can help protect your heart from damage. Fruits in general are also a good source of fiber and vitamins
Almonds, walnuts, flaxseeds, and chia seeds are all great sources of healthy fats, fiber, and plant-based protein. Including a handful of nuts or seeds in your diet can help improve cholesterol levels.
Beans, lentils, and peas are high in fiber and protein, which can help lower bad cholesterol and keep you feeling satisfied. They're also a good source of plant-based iron and folate
Spinach, kale, and collard greens are rich in vitamins, minerals, and antioxidants that can benefit your heart health. Aim for several servings of leafy greens each week.
Avocados are a unique fruit packed with healthy monounsaturated fats, fiber, and potassium. These nutrients can help lower bad cholesterol and blood pressure