There is a chance of reducing systolic blood pressure by an average of 4.5 mmHg and diastolic blood pressure by 2.5 mmHg by consuming cocoa-rich products like dark chocolate (7).

The blood antioxidants levels are raised with the help of dark chocolate, thereby reducing the risk of heart diseases and increasing the levels of good HDL cholesterol (8).

2. Nuts :

Nuts help reduce the unstable molecules that might increase disease risk and cause cell damage by combating oxidative stress by neutralizing radicals with the help of antioxidants, including polyphenols (9). However, there is not much impact on antioxidant capacity in older people with the consumption of nuts.

a. Walnuts:

Walnuts are low in sodium, sugar and are loaded with antioxidants. In addition, compared to other nuts, they contain a higher amount of omega-3 fatty acids. As a result, walnuts have a greater capacity to fight free radicals than fish, according to a study (10).

b. Pecans:

Pecans contain high amounts of antioxidants and are a good source of healthy fats and minerals. In addition, these nuts help raise blood antioxidant levels by lowering bad cholesterol (11).

c. Chestnuts:

After cooking, the concentration of antioxidants such as gallic acid and ellagic acid increases, making them beneficial for your health. Health issues like heart disease or stroke are reduced significantly because of these antioxidants and minerals like potassium and magnesium.

3. Berries:

Here is the list of different berries with high amounts of antioxidants and several vitamins and minerals that can benefit a healthy body.

a. Strawberries:

Strawberries are rich sources of antioxidants and vitamin C and are among the world’s most popular berries. Based on FRAP analysis, you can find about 5.4nmol of antioxidants per 100 grams of strawberries (12). In addition, the colour of strawberries comes from an antioxidant called anthocyanins which help reduce bad cholesterol which reduces the risk of heart disease (13).