Lentils
Few foods match lentils’ combination of plant protein, fiber and iron for the price. Their low glycemic index makes them a staple in blood…
12 June 2026
THE COLLECTION
Health Benefit: Heart Health
Every entry in this collection — sourced, checked and written to be read.
Black Beans
Black beans’ dark seed coats hold the same anthocyanin family found in berries. Their resistant starch ferments into butyrate, a key fuel for colon…
12 June 2026
Edamame
Young green soybeans are one of the highest-protein vegetables you can serve, with the full soy package of isoflavones studied for cholesterol and bone…
12 June 2026
Tofu
A blank-canvas complete protein used for centuries across East Asia. Calcium-set tofu is also a meaningful non-dairy calcium source for plant-based eaters.
12 June 2026
Almonds
A handful of almonds covers nearly half your daily vitamin E. Despite their calorie density, trials repeatedly show nut eaters do not gain more…
12 June 2026
Strawberries
Cup for cup, strawberries contain more vitamin C than oranges — at only 32 calories per 100 g. Their polyphenols help blunt post-meal blood…
12 June 2026
Walnuts
Walnuts are the only common nut with meaningful plant omega-3 (ALA). Regular walnut intake features in nearly every major heart-health dietary trial, including PREDIMED.
12 June 2026
Blueberries
Small but mighty, blueberries are among the most antioxidant-dense fruits you can eat. Their deep-purple anthocyanins have been linked in clinical trials to improved…
12 June 2026
Avocado
A rare fruit that is rich in fat — almost all of it heart-friendly monounsaturated fat. Avocados also deliver more potassium per gram than…
12 June 2026
Apple
An apple’s soluble pectin fiber slows digestion and feeds the gut microbiome, which is part of why regular apple eaters consistently show lower cardiovascular…
12 June 2026