Oat Oats are rich in soluble fiber, which helps lower cholesterol levels and promote heart health. Additionally, the fiber acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy digestive system.
Avocado Avocados are packed with monounsaturated fats that help reduce bad cholesterol (LDL) while raising good cholesterol (HDL), supporting heart health. They also contain fiber that aids digestion and supports gut health.
Berries Berries like strawberries, blueberries, and raspberries are full of antioxidants, fiber, and vitamin C. They help reduce inflammation, improve heart health, and promote the growth of beneficial bacteria in the gut.
Fatty Fish (Salmon, Mackerel, Sardines) Rich in omega-3 fatty acids, fatty fish help reduce inflammation and improve heart health by lowering blood pressure and cholesterol levels. Omega-3s also support a healthy gut microbiome and can reduce gut inflammation.
Nuts (Almonds, Walnuts, Cashews) Nuts, especially walnuts and almonds, provide heart-healthy fats that lower cholesterol and improve blood circulation. The fiber content in nuts also promotes gut health by encouraging regular bowel movements and feeding good bacteria.
Leafy Greens (Spinach, Kale, Swiss Chard) Leafy greens are rich in potassium, which helps regulate blood pressure and supports heart health. They are also high in fiber that promotes gut health by encouraging healthy digestion and reducing the risk of constipation.
Yogurt (With Live Cultures) Yogurt contains probiotics, which are beneficial bacteria that support gut health by balancing the gut microbiome. The live cultures also help reduce inflammation, which is beneficial for heart health and digestion.