Haddii aad rabto in aad qalbigaaga ka dhigto mid xoog badan, shukulaatada madow ayaa kuu fiican. Shukulaatada madow oo ay ku jirto kookaha boqolkiiba 70 ama ka badan ayaa qani ku ah flavonoids, kuwaas oo ka caawiya ka hortagga huurada ku ururta halbowlayaasha. Waxa kale oo ay xoojisaa habka difaaca oo ay ku jirto enzymes-ka-hortagga kansarka.
Cuntooyinka kale ee ugu sarreeya liiska cuntooyinka caafimaadka-wadnaha waxaa ka mid ah:
lowska Faa'iidooyinka caafimaadka wadnaha ee lawska ayaa lagu xaqiijiyay tiro daraasado waaweyn ah. In yar oo lawska ah oo la qaato maalin kasta waxay yarayn kartaa halista cudurrada wadnaha.
Flaxseed waxaa lagu yaqaannaa maadada sare ee omega-3 fatty acids, taas oo yaraysa khatarta ah in uu u dhinto wadne qabad. Dooro iniin ka bunni ah ama jaale dahabi ah oo leh ur wacan. Waxay sidoo kale yihiin isha wanaagsan ee fiber iyo antioxidants.
Boorash Waxaa loo isticmaali karaa in lagu sameeyo badarka, rootiga iyo macmacaanka. Boorashku waa il wanaagsan oo laga helo fiber milmi leh, niacin, folic acid, iyo potassium. Digirta madow iyo digirta kelyaha. Digirahani waa il wanaagsan oo laga helo niacin, folic acid, magnesium, omega-3 fatty acids, calcium, iyo fiber milmi leh.
Walnuts iyo yicib. Waxay ka kooban yihiin omega-3 fatty acids, fitamiin E, magnesium, fiber iyo dufanka polyunsaturated.
Berries. Blueberries, cranberries, raspberries, iyo strawberries waa ilo wanaagsan oo laga helo beta-carotene iyo lutein, polyphenols, vitamin C, folic acid, potassium, iyo fiber.