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🩸 Best foods for blood vessels and circulation

What to do — the quick answer

Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.

🥗 Eat more of

SalmonKeeps arteries clear · Helps blood carry oxygen

How it helps your circulation
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
Supports the heart muscle: The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
One portion (125 g): 3 g saturated fat · 0.3 mg Iron · 2265 mg EPA + DHA
The evidence
Official Heart-healthy staples Step 2
NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
Official Iron-rich foods Step 4
NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
EU claim Normal heart function · 2265 mg per portion Step 1
“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-Lex EU Commission
EU claim Healthier cholesterol · 8.8 g per portion Step 2
“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-Lex EU Commission
EU claim Red blood cells · 0.69 mg per portion Step 4
“Vitamin B6 contributes to normal red blood cell formation.” EUR-Lex EU Commission
All nutrients & evidence for salmon →
OrangeHelps blood carry oxygen · Keeps arteries clear

How it helps your circulation
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
Supports the heart muscle: The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
One portion (150 g): 0.27 mg Iron · 93.5 mg Vitamin C · 3.3 g fibre · 0.04 g saturated fat
The evidence
Official Vitamin C with iron Step 4
Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBI
EU claim Blood-vessel collagen · 93.5 mg per portion Step 2
“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
EU claim Normal heart function · 0.33 mg per portion Step 1
“Thiamine contributes to the normal function of the heart.” EUR-Lex EU Commission
EU claim Absorbs more iron · 93.5 mg per portion Step 4
“Vitamin C increases iron absorption.” EUR-Lex EU Commission
All nutrients & evidence for orange →
WalnutsKeeps arteries clear · Helps blood carry oxygen

How it helps your circulation
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
One portion (30 g): 1.4 g fibre · 2 g saturated fat · 0.83 mg Iron
The evidence
Official Heart-healthy staples Step 2
NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
EU claim Elastic blood vessels · 30 g per portion Step 2
“Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-Lex EU Commission
EU claim Healthier cholesterol · 19 g per portion Step 2
“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-Lex EU Commission
EU claim Normal cholesterol · 3 g per portion Step 2
“ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-Lex EU Commission
EU claim Moves iron · 0.4 mg per portion Step 4
“Copper contributes to normal iron transport in the body.” EUR-Lex EU Commission
All nutrients & evidence for walnuts →
Eggs, boiledHelps blood carry oxygen · Supports the heart muscle

How it helps your circulation
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
Supports the heart muscle: The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
One portion (120 g): 2.4 mg Iron · 78 mg EPA + DHA
The evidence
Official Iron-rich foods Step 4
NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
EU claim Normal heart function · 78 mg per portion Step 1
“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-Lex EU Commission
EU claim Red blood cells · 2.4 µg per portion Step 4
“Vitamin B12 contributes to normal red blood cell formation.” EUR-Lex EU Commission
EU claim Blood formation · 104 µg per portion Step 4
“Folate contributes to normal blood formation.” EUR-Lex EU Commission
All nutrients & evidence for eggs, boiled →
Sweet potatoKeeps arteries clear · Helps keep blood pressure healthy

How it helps your circulation
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
Helps keep blood pressure healthy: High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
One portion (200 g): 6.3 g fibre · 0 g saturated fat · 720 mg Potassium · 8 mg Sodium · 1.3 mg Iron · 60 mg Vitamin C
The evidence
EU claim Blood-vessel collagen · 60 mg per portion Step 2
“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
EU claim Normal blood pressure · 720 mg per portion Step 3
“Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
EU claim Absorbs more iron · 60 mg per portion Step 4
“Vitamin C increases iron absorption.” EUR-Lex EU Commission
EU claim Red blood cells · 0.54 mg per portion Step 4
“Vitamin B6 contributes to normal red blood cell formation.” EUR-Lex EU Commission
All nutrients & evidence for sweet potato →
StrawberriesHelps blood carry oxygen · Keeps arteries clear

How it helps your circulation
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
One portion (150 g): 0.69 mg Iron · 85.3 mg Vitamin C · 3 g fibre · 0.05 g saturated fat
The evidence
Official Vitamin C with iron Step 4
Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBI
EU claim Blood-vessel collagen · 85.3 mg per portion Step 2
“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
EU claim Absorbs more iron · 85.3 mg per portion Step 4
“Vitamin C increases iron absorption.” EUR-Lex EU Commission
All nutrients & evidence for strawberries →
Kidney beans, canned, drainedKeeps arteries clear · Helps keep blood pressure healthy

How it helps your circulation
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
Helps keep blood pressure healthy: High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
One portion (120 g): 13.5 g fibre · 0.06 g saturated fat · 365 mg Potassium · 299 mg Sodium
The evidence
Official Heart-healthy staples Step 2
NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
Official DASH plan foods Step 3
The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
All nutrients & evidence for kidney beans, canned, drained →
Potato, unpeeledHelps keep blood pressure healthy

How it helps your circulation
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
One portion (200 g): 926 mg Potassium · 20 mg Sodium
The evidence
Official DASH plan foods Step 3
The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
EU claim Normal blood pressure · 926 mg per portion Step 3
“Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
All nutrients & evidence for potato, unpeeled →
SpinachHelps keep blood pressure healthy

How it helps your circulation
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
One portion (100 g): 573 mg Potassium · 50 mg Sodium
The evidence
Official DASH plan foods Step 3
The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
Trials Nitrate → nitric oxide Step 3
Leafy greens and beetroot are rich in nitrate, which the body turns (via nitrite) into nitric oxide, the signal that widens blood vessels. In a meta-analysis of 16 trials, nitrate or beetroot juice lowered systolic blood pressure by about 4.4 mm Hg. Studied for blood pressure and vessel function, not long-term outcomes. PubMed study PubMed study
All nutrients & evidence for spinach →
TofuHelps blood carry oxygen

How it helps your circulation
Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
One portion (150 g): 4.3 mg Iron
The evidence
Official Iron-rich foods Step 4
NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
EU claim Makes red blood cells · 4.3 mg per portion Step 4
“Iron contributes to normal formation of red blood cells and haemoglobin.” EUR-Lex EU Commission
EU claim Carries oxygen · 4.3 mg per portion Step 4
“Iron contributes to normal oxygen transport in the body.” EUR-Lex EU Commission
EU claim Moves iron · 0.41 mg per portion Step 4
“Copper contributes to normal iron transport in the body.” EUR-Lex EU Commission
All nutrients & evidence for tofu →
Beef rump (lean red meat)Helps blood carry oxygen

How it helps your circulation
Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
One portion (125 g): 3.3 mg Iron
The evidence
Official Iron-rich foods Step 4
NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
EU claim Makes red blood cells · 3.3 mg per portion Step 4
“Iron contributes to normal formation of red blood cells and haemoglobin.” EUR-Lex EU Commission
EU claim Carries oxygen · 3.3 mg per portion Step 4
“Iron contributes to normal oxygen transport in the body.” EUR-Lex EU Commission
EU claim Red blood cells · 2.3 µg per portion Step 4
“Vitamin B12 contributes to normal red blood cell formation.” EUR-Lex EU Commission
All nutrients & evidence for beef rump (lean red meat) →
KaleKeeps arteries clear · Helps blood carry oxygen

How it helps your circulation
Keeps arteries clear: Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
Helps blood carry oxygen: Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
One portion (100 g): 8.4 g fibre · 0.1 g saturated fat · 1.1 mg Iron · 156 mg Vitamin C
The evidence
EU claim Blood-vessel collagen · 156 mg per portion Step 2
“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
EU claim Blood formation · 187 µg per portion Step 4
“Folate contributes to normal blood formation.” EUR-Lex EU Commission
EU claim Absorbs more iron · 156 mg per portion Step 4
“Vitamin C increases iron absorption.” EUR-Lex EU Commission
All nutrients & evidence for kale →
MackerelKeeps arteries clear

How it helps your circulation
Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
One portion (125 g): 2.1 g saturated fat
The evidence
Official Heart-healthy staples Step 2
NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
All nutrients & evidence for mackerel →
Oat flakes (rolled oats)Keeps arteries clear

How it helps your circulation
Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
One portion (50 g): 5.5 g fibre · 0.67 g saturated fat
The evidence
Official Heart-healthy staples Step 2
NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
All nutrients & evidence for oat flakes (rolled oats) →

🏃 Do

150 min activity / weekOfficial

Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDC WHO
Step 1 Step 2 Step 3
Stop smokingOfficial

Smoking and second-hand smoke damage arteries; nearly a third of coronary heart disease deaths are linked to them. NIH NHLBI
Step 2

🚫 Cut down on

TobaccoOfficial

Smoking and second-hand smoke damage the arteries. NIH NHLBI
Step 1 Step 2
AlcoholOfficial

Alcohol raises blood pressure and triglycerides and is an established cause of cancer; no level of drinking is risk-free. NIH NHLBI WHO
Step 1 Step 3
Saturated fatOfficial

Fatty red meat, fried foods, butter, cream and full-fat cheese. Keep saturated fat under 10 % of energy; eating a lot of it raises cholesterol. NIH NHLBI WHO
Step 2
SaltOfficial

Less than 5 g a day. Sodium makes the body hold water and raises blood pressure; most comes from packaged, prepared and fast foods. WHO NIH NHLBI
Step 3
Black tea with mealsOfficial

Black tea can reduce iron absorption. NIH NHLBI
Step 4

Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review

Turn this into my daily blood flow & blood vessels plan → How it works, step by step ↓

How blood reaches every part of your body

Good circulation depends on a strong heart, open and elastic arteries, healthy blood pressure and enough healthy red blood cells. NIH NHLBI

1The heart pumps blood around the body
2Arteries stay open and elastic
3Blood pressure stays in the healthy range
4Red blood cells carry oxygen

1
The heart pumps blood around the body

Root cause: Unhealthy diet, inactivity, tobacco and harmful alcohol use wear down the heart and its arteries.
🥗 Eat
- HerringSupports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  One portion (125 g): 2468 mg EPA + DHA
  The evidence
  EU claim Normal heart function · 2468 mg per portion
  “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-Lex EU Commission
  All nutrients & evidence for herring →
- SalmonSupports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  One portion (125 g): 2265 mg EPA + DHA
  The evidence
  EU claim Normal heart function · 2265 mg per portion
  “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-Lex EU Commission
  All nutrients & evidence for salmon →
- Eggs, boiledSupports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  One portion (120 g): 78 mg EPA + DHA
  The evidence
  EU claim Normal heart function · 78 mg per portion
  “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-Lex EU Commission
  All nutrients & evidence for eggs, boiled →
- Green peas, frozenSupports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  The evidence
  EU claim Normal heart function · 0.6 mg per portion
  “Thiamine contributes to the normal function of the heart.” EUR-Lex EU Commission
  All nutrients & evidence for green peas, frozen →
- Edamame (immature soya beans)Supports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  The evidence
  EU claim Normal heart function · 0.43 mg per portion
  “Thiamine contributes to the normal function of the heart.” EUR-Lex EU Commission
  All nutrients & evidence for edamame (immature soya beans) →
- OrangeSupports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  The evidence
  EU claim Normal heart function · 0.33 mg per portion
  “Thiamine contributes to the normal function of the heart.” EUR-Lex EU Commission
  All nutrients & evidence for orange →
- Red lentils (dry)Supports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  The evidence
  EU claim Normal heart function · 0.31 mg per portion
  “Thiamine contributes to the normal function of the heart.” EUR-Lex EU Commission
  All nutrients & evidence for red lentils (dry) →
- Beef mince, leanSupports the heart muscle
  
  How it helps your circulation
  The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBI EUR-Lex
  The evidence
  EU claim Normal heart function · 0.29 mg per portion
  “Thiamine contributes to the normal function of the heart.” EUR-Lex EU Commission
  All nutrients & evidence for beef mince, lean →
🏃 Do
- 150 min activity / weekOfficial
  
  Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDC WHO
🚫 Cut down on
- TobaccoOfficial
  
  Smoking and second-hand smoke damage the arteries. NIH NHLBI
- AlcoholOfficial
  
  Alcohol raises blood pressure and triglycerides and is an established cause of cancer; no level of drinking is risk-free. NIH NHLBI WHO
How this step works · what slows it down · sources

Oxygen-poor blood returns to the right side of the heart and is pumped to the lungs, which add oxygen. The left ventricle then generates the high pressure needed to pump oxygen-rich blood through the aorta to the whole body. The heart muscle gets its own supply through the coronary arteries. NIH NHLBI
🔻 What can slow this down
- Unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol are the most important behavioural risk factors for heart disease and stroke. WHO
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
2
Arteries stay open and elastic

Root cause: Plaque — fat, cholesterol and calcium — building up in the artery wall after the wall is damaged.
🥗 Eat
- WalnutsKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (30 g): 1.4 g fibre · 2 g saturated fat
  The evidence
  EU claim Elastic blood vessels · 30 g per portion
  “Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-Lex EU Commission
  EU claim Healthier cholesterol · 19 g per portion
  “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-Lex EU Commission
  EU claim Normal cholesterol · 3 g per portion
  “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-Lex EU Commission
  Official Heart-healthy staples
  NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
  All nutrients & evidence for walnuts →
- SalmonKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (125 g): 3 g saturated fat
  The evidence
  EU claim Healthier cholesterol · 8.8 g per portion
  “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-Lex EU Commission
  Official Heart-healthy staples
  NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
  All nutrients & evidence for salmon →
- Walnut oilKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (10 g): 0.96 g saturated fat
  The evidence
  EU claim Healthier cholesterol · 8.6 g per portion
  “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-Lex EU Commission
  EU claim Normal cholesterol · 1.2 g per portion
  “ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-Lex EU Commission
  All nutrients & evidence for walnut oil →
- Red sweet pepperKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (100 g): 2.2 g fibre · 0.03 g saturated fat
  The evidence
  EU claim Blood-vessel collagen · 160 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
  All nutrients & evidence for red sweet pepper →
- KaleKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (100 g): 8.4 g fibre · 0.1 g saturated fat
  The evidence
  EU claim Blood-vessel collagen · 156 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
  All nutrients & evidence for kale →
- OrangeKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (150 g): 3.3 g fibre · 0.04 g saturated fat
  The evidence
  EU claim Blood-vessel collagen · 93.5 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
  All nutrients & evidence for orange →
- StrawberriesKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (150 g): 3 g fibre · 0.05 g saturated fat
  The evidence
  EU claim Blood-vessel collagen · 85.3 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
  All nutrients & evidence for strawberries →
- Sweet potatoKeeps arteries clear
  
  How it helps your circulation
  Blood travels through the arteries; plaque made of fat and cholesterol narrows them and reduces blood flow. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBI NIH NHLBI
  One portion (200 g): 6.3 g fibre · 0 g saturated fat
  The evidence
  EU claim Blood-vessel collagen · 60 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-Lex EU Commission
  All nutrients & evidence for sweet potato →
🏃 Do
- 150 min activity / weekOfficial
  
  Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDC WHO
- Stop smokingOfficial
  
  Smoking and second-hand smoke damage arteries; nearly a third of coronary heart disease deaths are linked to them. NIH NHLBI
🚫 Cut down on
- Saturated fatOfficial
  
  Fatty red meat, fried foods, butter, cream and full-fat cheese. Keep saturated fat under 10 % of energy; eating a lot of it raises cholesterol. NIH NHLBI WHO
- TobaccoOfficial
  
  Smoking and second-hand smoke damage the arteries. NIH NHLBI
How this step works · what slows it down · sources

Arteries carry oxygen-rich blood away from the heart. In atherosclerosis a sticky plaque — made of fat, cholesterol, calcium and other substances from the blood — builds up in artery walls after they are damaged. The arteries narrow, blood flow drops, and blood clots become more likely. NIH NHLBI NIH NHLBI NIH NHLBI
🔻 What can slow this down
- High blood pressure, high blood sugar (diabetes), smoking or second-hand smoke, inflammatory diseases, physical inactivity, overweight, older age and genes all raise the risk. NIH NHLBI
- Eating a lot of foods high in saturated fat can increase cholesterol levels; drinking too much alcohol can raise total cholesterol. NIH NHLBI
✅ Also helps
- Most people can prevent or delay atherosclerosis with heart-healthy living, and healthy lifestyle changes and medicines can sometimes reverse it. NIH NHLBI
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
3
Blood pressure stays in the healthy range

Root cause: Too much sodium, too little potassium, extra weight and inactivity keep the pressure high.
🥗 Eat
- Potato, unpeeledHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (200 g): 926 mg Potassium · 20 mg Sodium
  The evidence
  EU claim Normal blood pressure · 926 mg per portion
  “Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
  Official DASH plan foods
  The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
  All nutrients & evidence for potato, unpeeled →
- SpinachHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (100 g): 573 mg Potassium · 50 mg Sodium
  The evidence
  Official DASH plan foods
  The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
  Trials Nitrate → nitric oxide
  Leafy greens and beetroot are rich in nitrate, which the body turns (via nitrite) into nitric oxide, the signal that widens blood vessels. In a meta-analysis of 16 trials, nitrate or beetroot juice lowered systolic blood pressure by about 4.4 mm Hg. Studied for blood pressure and vessel function, not long-term outcomes. PubMed study PubMed study
  All nutrients & evidence for spinach →
- Sweet potatoHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (200 g): 720 mg Potassium · 8 mg Sodium
  The evidence
  EU claim Normal blood pressure · 720 mg per portion
  “Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
  All nutrients & evidence for sweet potato →
- Edamame (immature soya beans)Helps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (100 g): 620 mg Potassium · 15 mg Sodium
  The evidence
  EU claim Normal blood pressure · 620 mg per portion
  “Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
  All nutrients & evidence for edamame (immature soya beans) →
- Hokkaido pumpkinHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (150 g): 611 mg Potassium · 10.5 mg Sodium
  The evidence
  EU claim Normal blood pressure · 611 mg per portion
  “Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
  All nutrients & evidence for hokkaido pumpkin →
- Chicken breast, skinlessHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (150 g): 603 mg Potassium · 89.4 mg Sodium
  The evidence
  EU claim Normal blood pressure · 603 mg per portion
  “Potassium contributes to the maintenance of normal blood pressure.” EUR-Lex EU Commission
  All nutrients & evidence for chicken breast, skinless →
- BananaHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (120 g): 401 mg Potassium · 0.62 mg Sodium
  The evidence
  Official DASH plan foods
  The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
  All nutrients & evidence for banana →
- Kidney beans, canned, drainedHelps keep blood pressure healthy
  
  How it helps your circulation
  High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBI NIH NHLBI NIH NHLBI EUR-Lex
  One portion (120 g): 365 mg Potassium · 299 mg Sodium
  The evidence
  Official DASH plan foods
  The DASH plan emphasises vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. WHO advises at least 3,510 mg of potassium a day from food. NIH NHLBI WHO
  All nutrients & evidence for kidney beans, canned, drained →
🏃 Do
- 150 min activity / weekOfficial
  
  Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDC WHO
🚫 Cut down on
- SaltOfficial
  
  Less than 5 g a day. Sodium makes the body hold water and raises blood pressure; most comes from packaged, prepared and fast foods. WHO NIH NHLBI
- AlcoholOfficial
  
  Alcohol raises blood pressure and triglycerides and is an established cause of cancer; no level of drinking is risk-free. NIH NHLBI WHO
How this step works · what slows it down · sources

Blood pressure is the force of the blood on the walls of your arteries. It counts as high when readings are consistently 130 mm Hg systolic or higher, or 80 mm Hg diastolic or higher. Over time, high blood pressure can damage artery walls and let plaque build up. NIH NHLBI NIH NHLBI
🔻 What can slow this down
- Too much sodium makes the body hold on to water, which can raise blood pressure. NIH NHLBI
- Overweight, physical inactivity, smoking, stress and poor sleep are linked to high blood pressure. NIH NHLBI
✅ Also helps
- The DASH eating plan, regular activity, losing weight if needed, quitting smoking, reducing stress and enough good-quality sleep. NIH NHLBI NIH NHLBI
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
4
Red blood cells carry oxygen

Root cause: Too little iron (or vitamin B12, folate), blood loss, or poor absorption.
🥗 Eat
- Red lentils (dry)Helps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (60 g): 4.4 mg Iron · 1 mg Vitamin C
  The evidence
  EU claim Makes red blood cells · 4.4 mg per portion
  “Iron contributes to normal formation of red blood cells and haemoglobin.” EUR-Lex EU Commission
  EU claim Carries oxygen · 4.4 mg per portion
  “Iron contributes to normal oxygen transport in the body.” EUR-Lex EU Commission
  EU claim Blood formation · 107 µg per portion
  “Folate contributes to normal blood formation.” EUR-Lex EU Commission
  EU claim Moves iron · 0.78 mg per portion
  “Copper contributes to normal iron transport in the body.” EUR-Lex EU Commission
  All nutrients & evidence for red lentils (dry) →
- TofuHelps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (150 g): 4.3 mg Iron
  The evidence
  EU claim Makes red blood cells · 4.3 mg per portion
  “Iron contributes to normal formation of red blood cells and haemoglobin.” EUR-Lex EU Commission
  EU claim Carries oxygen · 4.3 mg per portion
  “Iron contributes to normal oxygen transport in the body.” EUR-Lex EU Commission
  EU claim Moves iron · 0.41 mg per portion
  “Copper contributes to normal iron transport in the body.” EUR-Lex EU Commission
  Official Iron-rich foods
  NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
  All nutrients & evidence for tofu →
- Beef rump (lean red meat)Helps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (125 g): 3.3 mg Iron
  The evidence
  EU claim Makes red blood cells · 3.3 mg per portion
  “Iron contributes to normal formation of red blood cells and haemoglobin.” EUR-Lex EU Commission
  EU claim Carries oxygen · 3.3 mg per portion
  “Iron contributes to normal oxygen transport in the body.” EUR-Lex EU Commission
  EU claim Red blood cells · 2.3 µg per portion
  “Vitamin B12 contributes to normal red blood cell formation.” EUR-Lex EU Commission
  Official Iron-rich foods
  NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
  All nutrients & evidence for beef rump (lean red meat) →
- MusselsHelps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (150 g): 12.7 mg Iron · 4.8 mg Vitamin C
  The evidence
  EU claim Makes red blood cells · 12.7 mg per portion
  “Iron contributes to normal formation of red blood cells and haemoglobin.” EUR-Lex EU Commission
  EU claim Carries oxygen · 12.7 mg per portion
  “Iron contributes to normal oxygen transport in the body.” EUR-Lex EU Commission
  EU claim Red blood cells · 12 µg per portion
  “Vitamin B12 contributes to normal red blood cell formation.” EUR-Lex EU Commission
  All nutrients & evidence for mussels →
- Eggs, boiledHelps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (120 g): 2.4 mg Iron
  The evidence
  EU claim Red blood cells · 2.4 µg per portion
  “Vitamin B12 contributes to normal red blood cell formation.” EUR-Lex EU Commission
  EU claim Blood formation · 104 µg per portion
  “Folate contributes to normal blood formation.” EUR-Lex EU Commission
  Official Iron-rich foods
  NIH lists beans, dried fruit, eggs, lean red meat, salmon, iron-fortified cereals, peas, tofu and dark green leafy vegetables. NIH NHLBI
  All nutrients & evidence for eggs, boiled →
- KaleHelps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (100 g): 1.1 mg Iron · 156 mg Vitamin C
  The evidence
  EU claim Blood formation · 187 µg per portion
  “Folate contributes to normal blood formation.” EUR-Lex EU Commission
  EU claim Absorbs more iron · 156 mg per portion
  “Vitamin C increases iron absorption.” EUR-Lex EU Commission
  All nutrients & evidence for kale →
- OrangeHelps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (150 g): 0.27 mg Iron · 93.5 mg Vitamin C
  The evidence
  EU claim Absorbs more iron · 93.5 mg per portion
  “Vitamin C increases iron absorption.” EUR-Lex EU Commission
  Official Vitamin C with iron
  Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBI
  All nutrients & evidence for orange →
- StrawberriesHelps blood carry oxygen
  
  How it helps your circulation
  Red blood cells carry oxygen, and your body needs iron to make them. Vitamin C helps you absorb the iron in a meal. NIH NHLBI EUR-Lex
  One portion (150 g): 0.69 mg Iron · 85.3 mg Vitamin C
  The evidence
  EU claim Absorbs more iron · 85.3 mg per portion
  “Vitamin C increases iron absorption.” EUR-Lex EU Commission
  Official Vitamin C with iron
  Oranges, strawberries and tomatoes help your body absorb iron from a meal. NIH NHLBI
  All nutrients & evidence for strawberries →
🚫 Cut down on
- Black tea with mealsOfficial
  
  Black tea can reduce iron absorption. NIH NHLBI
How this step works · what slows it down · sources

Anaemia develops when your blood makes fewer healthy red blood cells than normal, so your body does not get enough oxygen-rich blood. The body needs iron to make healthy red blood cells. NIH NHLBI NIH NHLBI
🔻 What can slow this down
- Blood loss (for example heavy periods or bleeding in the gut), conditions or medicines that reduce iron absorption, and too little iron, vitamin B12 or other vitamins. NIH NHLBI NIH NHLBI
- Inflammation from infection, kidney disease, cancer or autoimmune diseases can also cause anaemia. NIH NHLBI
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

🍽️ The eating pattern that ties it together

Heart-healthy eating: vegetables, fruits, whole grains, low-fat dairy, fatty fish, beans, nuts and seeds; less sodium, saturated fat, added sugars and alcohol. NIH NHLBI

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.

Meal options built from this flow

Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.

Breakfast — pick one of 3

Boiled eggs on wholemeal toast with spinach & tomato

Eggs, boiled 120 g (2 eggs) ·

Wholemeal bread 60 g ·

Spinach 50 g ·

Tomatoes 100 g ·

Olive oil 5 g

375 kcal · 23.2 g protein · 8.2 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Oat porridge with walnuts & blueberries

Oat flakes (rolled oats) 50 g ·

Milk, 1.5% fat 200 g ·

Walnuts 15 g ·

Blueberries 80 g

419 kcal · 16.4 g protein · 10.1 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Avocado & egg on rye

Wholemeal rye bread 60 g ·

Avocado 60 g ·

Eggs, boiled 60 g (1 egg) ·

Tomatoes 60 g

295 kcal · 13.5 g protein · 9 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Lunch — pick one of 3

Salmon, quinoa & broccoli bowl

Salmon 125 g ·

Quinoa, boiled 150 g ·

Broccoli 120 g ·

Olive oil 5 g

468 kcal · 34.5 g protein · 8.2 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Lentil & walnut salad with rocket

Lentils, boiled 150 g ·

Tomatoes 100 g ·

Cucumber 80 g ·

Red sweet pepper 60 g ·

Walnuts 15 g ·

Olive oil 10 g ·

Rocket (arugula) 20 g

437 kcal · 19.2 g protein · 15.2 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Mackerel, beetroot & potato salad

Mackerel 100 g ·

Beetroot 100 g ·

Potato, unpeeled 150 g ·

Lamb's lettuce 40 g ·

Linseed (flaxseed) oil 5 g

373 kcal · 24.5 g protein · 5.3 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Dinner — pick one of 3

Shrimp & vegetable stir-fry with buckwheat

Shrimp 120 g ·

Buckwheat groats (dry) 50 g ·

Red sweet pepper 80 g ·

Broccoli 80 g ·

Carrots 60 g ·

Rapeseed (canola) oil 5 g

391 kcal · 33.1 g protein · 8.7 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Oven-baked salmon with sweet potato & asparagus

Salmon 125 g ·

Sweet potato 150 g ·

Asparagus 120 g ·

Olive oil 5 g

482 kcal · 29.7 g protein · 6.4 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Vegetable frittata with salad & bread

Eggs, boiled 180 g (3 eggs) ·

Courgette (zucchini) 100 g ·

Red sweet pepper 60 g ·

Emmental cheese 20 g ·

Lamb's lettuce 40 g ·

Wholemeal bread 40 g ·

Olive oil 5 g

514 kcal · 36.4 g protein · 7.2 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Snack — pick one of 3

Walnuts & an orange

Walnuts 30 g ·

Orange 150 g

290 kcal · 6.3 g protein · 4.7 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Soya yogurt with walnuts & raspberries

Soya yogurt alternative, fortified 150 g ·

Walnuts 20 g ·

Raspberries 60 g

236 kcal · 10.1 g protein · 3.7 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

Carrot & pepper sticks with hummus

Carrots 80 g ·

Red sweet pepper 80 g ·

Hummus 40 g

190 kcal · 3.9 g protein · 6.4 g fibre

Step 1: The heart pumps blood around the bodyStep 2: Arteries stay open and elasticStep 3: Blood pressure stays in the healthy rangeStep 4: Red blood cells carry oxygen

In short

Walnuts are authorised in the EU to contribute to the improvement of the elasticity of blood vessels (30 g per day). Vitamin C contributes to normal collagen formation for the normal function of blood vessels, and potassium to normal blood pressure.

What official sources say

Walnuts: the authorised claim may be used for foods providing a daily intake of 30 g of walnuts. EUR-Lex EU Commission

Unhealthy diet, physical inactivity and tobacco use are major risk factors for cardiovascular disease. WHO

Key nutrients & daily targets

Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.

Nutrient	Daily target	Basis
Walnuts	30 g	EU authorised claim condition: 30 g walnuts per day EUR-Lex
Vitamin C	90 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
EPA + DHA (long-chain omega-3)	250 mg (weekly avg)	EFSA Adequate Intake 250 mg/day for adults (weekly average) EFSA
Potassium	3400 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Fruit & vegetables	400 g	WHO: at least 400 g of fruit and vegetables a day (potatoes do not count) WHO

All authorised EU health claims for this goal (4)

Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.

Potassium contributes to the maintenance of normal blood pressure. EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of blood vessels. EUR-Lex EU Commission NIH ODS

Walnuts contribute to the improvement of the elasticity of blood vessels.

Condition: the beneficial effect is obtained with 30 g of walnuts per day.

EUR-Lex EU Commission

EPA and DHA contribute to the normal function of the heart.

Condition: the beneficial effect is obtained with 250 mg of EPA and DHA per day.

EUR-Lex EU Commission NIH ODS

Foods ranked by nutrient content (14)

Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.

Walnuts · 30 g

Walnuts: 30 g (100 %)

✓ Qualifies for: “Walnuts contribute to the improvement of the elasticity of blood vessels.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence

Salmon · 125 g

EPA + DHA (long-chain omega-3): 2265 mg (100 %)Potassium: 495 mg (19 %)

✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence

Herring · 125 g

EPA + DHA (long-chain omega-3): 2468 mg (100 %)Potassium: 419 mg (16 %)

✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence

Mackerel · 125 g

EPA + DHA (long-chain omega-3): 1659 mg (100 %)Potassium: 419 mg (16 %)

✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence

Orange · 150 g

Vitamin C: 93.5 mg (100 %)Fruit & vegetables: 150 g (38 %)

✓ Qualifies for: “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.”

Evidence

Broccoli · 150 g

Vitamin C: 121 mg (100 %)Potassium: 594 mg (23 %)Fruit & vegetables: 150 g (38 %)

✓ Qualifies for: “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence

Red sweet pepper · 100 g

Vitamin C: 160 mg (100 %)Fruit & vegetables: 100 g (25 %)

✓ Qualifies for: “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.”

Evidence

Brussels sprouts · 120 g

Vitamin C: 154 mg (100 %)Potassium: 565 mg (22 %)Fruit & vegetables: 120 g (30 %)

✓ Qualifies for: “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence

Kale · 100 g

Vitamin C: 156 mg (100 %)Potassium: 576 mg (22 %)Fruit & vegetables: 100 g (25 %)

✓ Qualifies for: “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” · “Potassium contributes to the maintenance of normal blood pressure.”

Evidence