Black Bean & Edamame Tacos
Spiced black beans and edamame in warm corn tortillas with cabbage slaw and lime crema. Fifteen grams of fiber per serving.
12 June 2026
THE COLLECTION
Health Benefit: Heart Health
Every entry in this collection — sourced, checked and written to be read.
Beetroot, Walnut & Feta Salad
Roasted beetroot with bitter leaves, toasted walnuts and feta, dressed in olive oil and balsamic. Dietary nitrates meet omega-3 ALA.
12 June 2026
Extra Virgin Olive Oil
The cornerstone fat of the Mediterranean diet, with monounsaturated fat and polyphenols supported by the PREDIMED trial.
12 June 2026
Dark Chocolate (70–85%)
High-cocoa chocolate is genuinely rich in minerals and flavanols linked to blood pressure and cognition — in modest portions.
12 June 2026
Mediterranean Diet for Primary Prevention of Cardiovascular Disease (PREDIMED)
A Mediterranean diet supplemented with extra virgin olive oil or nuts reduced major cardiovascular events by about 30% versus a low-fat control diet.
12 June 2026
A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure (DASH)
A diet rich in fruits, vegetables and low-fat dairy lowered systolic blood pressure by 5.5 mmHg versus a typical American diet — comparable to single-drug therapy.
12 June 2026
Carbohydrate Quality and Human Health: Dietary Fibre Meta-Analysis
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.
12 June 2026
Blueberries Improve Cardiometabolic Markers in Metabolic Syndrome
One cup of blueberries daily for six months improved endothelial function and HDL cholesterol in adults with metabolic syndrome.
12 June 2026
Nut Consumption and Risk of Total and Cause-Specific Mortality
People who ate nuts seven or more times per week had a 20% lower death rate over three decades of follow-up than those who never ate nuts.
12 June 2026
Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (VITAL)
Omega-3 supplementation reduced heart attack risk, with the strongest benefit among participants who rarely ate fish — supporting food-first omega-3 intake.
12 June 2026
Cholesterol-Lowering Effects of Oat β-Glucan: A Meta-Analysis
Three grams a day of oat beta-glucan — about a bowl of porridge — lowered LDL cholesterol by 0.25 mmol/L on average.
12 June 2026
Effects of Beetroot Juice on Blood Pressure: A Systematic Review
Inorganic nitrate from beetroot juice significantly reduced systolic blood pressure, with effects strongest in longer trials.
12 June 2026