7 heart-healthy foods to lower cholesterol and blood pressure

Nuts and seeds: Nuts are high in healthy fat, fibre, minerals, vitamins, and various other bioactive components, such as antioxidants, which may contribute to their favourable effects on cardiovascular health.

Deeply colored fruits and vegetables: Diets rich in fruits and vegetables whether fresh, frozen, canned, or dried, but "with the exception for white potatoes" are related with a reduced risk of heart disease.

Beans: Beans and legumes are rich in minerals and fibre, which has been found to help prevent heart disease.

Whole grains: Eating more whole grains, such as whole wheat flour, oatmeal, and brown rice, rather than white flour, white bread, and white rice, reduces cardiovascular risk factors, according to an American Heart Association scientific statement.

Fatty fish: Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, are high in omega-3 fatty acids, according to the National Institutes of Health.

Avocado: Fans of avocado toast should rejoice. Consuming two or more portions of the fruit per week was related with a lower risk of cardiovascular disease.

Extra virgin olive oil: It contains anti-inflammatory and antioxidant effects. Consuming more than half a tablespoon of olive oil per day was linked to a 19% lower risk of dying from heart disease compared to never or seldom consuming it.