Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease. Eating blueberries daily improves the function of cells that line the blood vessels, which help control blood pressure and blood clotting. Eating lots of berries can reduce several risk factors for heart disease. Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese. Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease. Eating walnuts can reduce “bad” LDL cholesterol, lower diastolic blood pressure, and decrease oxidative stress and inflammation. Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease.
Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They are also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease. Eating almonds can have a powerful effect on your cholesterol levels, too. Eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear (50Trusted Source, 51Trusted Source). Remember that while almonds are high in nutrients, they are also high in calories. Measure your portions and moderate your intake if you are trying to lose weight.