Nuts (Especially Almonds and Walnuts)

Nuts are another nutrient-dense food to consider. Monounsaturated fats are abundant in them. Walnuts are also high in omega-3 fatty acids from plants, a form of polyunsaturated fat related to heart health. L-arginine, an amino acid that aids in the production of nitric oxide, is rich in almonds and other nuts. This aids in blood pressure control.

Furthermore, nuts contain phytosterols. These plant compounds have a similar structure to cholesterol and can help decrease cholesterol by preventing it from being absorbed in your intestines. Nuts include calcium, magnesium, and potassium, which may help to decrease blood pressure and minimize the risk of heart disease. An analysis of 25 trials found that consuming 2–3 cups of nuts per day reduced "bad" LDL cholesterol by 10.2 mg/dl on average. A daily serving of nuts is associated with a 28% reduction in the risk of both fatal and nonfatal heart disease.