Monounsaturated fats in almonds reduce bad cholesterol (LDL) and increase good HDL. Antioxidant Vitamin E widens blood vessels and reduces blood pressure.

Healthy monounsaturated fats (including Omega-3) found in avocados can lower cholesterol and blood pressure and may reduce risk of heart disease.

Blueberries are high in Vitamin C and other antioxidants which help reduce oxidative stress, lower cholesterol and blood pressure (by enhancing blood vessel-lining cells).

Brown rice lowers blood pressure and cholesterol. It has a variety of minerals and dietary fibre that improve heart health, and magnesium lowers the risk of heart attack and stroke.

Potassium in cherries is crucial for supporting heart function. It's essential for maintaining a regular heartbeat and assists in the body's salt removal, which controls blood pressure.

Flavonoids, one type of antioxidant, are abundant in dark chocolate. It has been linked to a lower risk of coronary heart disease and hardened plaque buildup in the arteries.

Allicin, a compound found in garlic, has been found to help lower cholesterol and blood pressure and may restrict blood clot formation.  

Legumes are rich in resistant starch and can lower blood pressure, reduce inflammation, and cut cholesterol and triglyceride levels, each of which are risk factors for heart disease.

Pectin, a fibre that lowers cholesterol, is present in oranges. Oranges also contain potassium, which improves the health of blood vessels and supports in blood pressure regulation.

Quinoa provides zinc, iron, magnesium, and is protective by lowering risk of heart disease. It has antioxidant and anti-inflammatory flavonoids such as quercetin and kaempferol.

Tomatoes contain potassium and lycopene, which lowers heart attack and heart disease risk by improving good cholesterol levels and reducing blood pressure.

Walnuts contain Alpha-linoleic acid, an anti-inflammatory, which reduces plaque formation in coronary arteries. Walnuts also improve cholesterol levels.