- Spinach
- Kale
- Arugula
- Lettuce
contain:
- Fiber
- Antioxidants
- Nitrates
- Potassium
Natural nitrates may help support blood vessel relaxation and healthy blood flow.
Leafy vegetables are also low in calories and beneficial for overall heart-friendly eating patterns.
3. Oats and Whole Grains
Oats contain soluble fiber called beta-glucan, which may help support healthier cholesterol levels.
Whole grains may contribute to:
- Better digestion
- Improved blood sugar balance
- Reduced cardiovascular risk
Examples include:
- Oats
- Brown rice
- Quinoa
- Whole wheat
4. Nuts and Seeds
Nuts and seeds provide:
- Healthy fats
- Fiber
- Magnesium
- Plant compounds
Examples include:
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
Some studies suggest nuts may help support:
- Healthy cholesterol levels
- Blood vessel function
- Reduced inflammation
However, moderation is important because nuts are calorie-dense.
5. Berries
Berries such as:
- Blueberries
- Strawberries
- Raspberries