Fish is high in protein and heart-healthy omega-3 fatty acids.


Nuts provide plant protein. Hazelnuts, walnuts, almonds, pecans. Monounsaturated fats may reduce heart disease risk.


Olive oil is full of heart-healthy vitamin E, polyphenols, and monounsaturated fatty acids.

Olive oil

Whole grains contain soluble and insoluble fibre, B vitamins, minerals, and phytonutrients. They decrease cholesterol, prevent heart disease and diabetes.

Whole grains

Yogurt provides calcium, protein, and probiotics. These "good bacteria" guard against dangerous bacteria.


Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.

Cruciferous vegetables

Berries are naturally delicious and abundant in fibre and disease-fighting antioxidants.


Dark, leafy greens include vitamin A, C, calcium, and phytochemicals. They add fibre.

Green Vegetables

Vitamin C and lycopene lessen the incidence of prostate cancer.


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