Whole grains provide fiber and other nutrients that can lower blood pressure and heart health
The "eating the rainbow" pattern Freeman suggests for his patients includes berries. A 2019 study indicated that consuming one cup of blueberries a day reduced cardiovascular disease risk.
Honestly, this is obvious. If you're cutting back on meat and worrying about protein intake, leafy greens will supply enough.
Anything in the Mediterranean diet is great for your heart. The Mediterranean diet is based on the cuisines of Mediterranean countries.
Omega-3 fatty acids in salmon and tuna boost heart health and reduce cardiovascular disease risk, thus the American Heart Association recommends eating fish two times a week.
Beans, peas, and lentils can replace meat as a protein source, reducing fat and cholesterol, according to the Mayo Clinic.
Some nuts contain omega-3s, which are known to improve heart health, and their unsaturated fats cut bad cholesterol and raise good cholesterol.
HERBS AND SPICES
Haythe recommends cooking and eating with herbs and spices instead of salt. The AHA warns that too much sodium might raise blood pressure.