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A photorealistic still life of healthy food: leafy greens, fish, grains, nuts, fruits, oils, and dark chocolate on a wooden table.

1. Leafy green vegetables Spinach, methi, sarson – rich in fiber, folate, and antioxidants that lower BP. 2. Fatty fish Salmon, sardines, mackerel, rohu – high in omega-3, reduces bad cholesterol & inflammation. 3. Oats & whole grains Oats, brown rice, barley, jowar – help lower LDL (bad cholesterol). 4. Nuts (in moderation) Walnuts, almonds, pistachios – improve cholesterol and heart rhythm. 5. Fruits (especially berries & citrus) Apple, orange, papaya, berries, pomegranate – antioxidants protect arteries. 6. Legumes & beans Rajma, chana, dal, soybeans – plant protein + fiber = heart protection. 7. Healthy oils Olive oil, mustard oil, groundnut oil – good fats for arteries (avoid refined oils). 8. Seeds Flaxseed (alsi), chia seeds – omega-3 + fiber, helps BP & cholesterol. 9. Low-fat dairy / curd Curd, buttermilk – supports gut & BP (avoid full-cream dairy). 10. Dark chocolate (70%+) Small quantity improves blood flow & reduces stress on heart. Mehr sehen

#food #healthy eating #nutrition #illustration

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