Fatty Fish (e.g., salmon, mackerel, sardines)
Rich in omega-3 fatty acids, which help lower triglycerides, reduce blood pressure, and prevent plaque buildup in arteries.
Leafy Green Vegetables (e.g., spinach, kale)
High in vitamins, minerals, and antioxidants—especially vitamin K and nitrates, which help lower blood pressure and improve arterial function.
Berries (e.g., blueberries, strawberries, raspberries)
Packed with antioxidants and polyphenols that combat oxidative stress and inflammation, improving vascular function.
Nuts (especially walnuts and almonds)
Contain healthy fats, fiber, and plant sterols, which help lower LDL (“bad”) cholesterol and reduce inflammation.
Whole Grains (e.g., oats, quinoa, brown rice)
Provide fiber and nutrients that reduce cholesterol and improve blood vessel health. Oats, in particular, contain beta-glucan, which is especially effective at lowering cholesterol.
Avocados
Loaded with monounsaturated fats and potassium, avocados support healthy blood pressure levels and can reduce LDL cholesterol while increasing HDL (“good”) cholesterol.
