Berries are a healthy snack or dessert. Berries are rich in antioxidants such anthocyanins, which protect against oxidative stress and inflammation.

 Leafy green

Vitamins, minerals, and antioxidants are in leafy greens. Dietary nitrates reduce blood pressure, arterial stiffness, and blood vessel cell activity.


Avocados are abundant in lipids and potassium. They reduce cholesterol, blood pressure, and metabolic syndrome risk.

Fatty fish

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


Walnuts are high in fibre, magnesium, copper, and manganese. Walnuts can help prevent heart disease.


High in resistant starch, beans cut cholesterol and triglycerides, lower blood pressure, and reduce inflammation.

Dark chocolate

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


Tomatoes contain antioxidant lycopene. Antioxidants neutralise free radicals, lowering heart-damaging oxidative damage and inflammation.


Garlic reduces blood pressure and cholesterol. They prevent blood clots.

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