13. Chia seeds
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These little seeds are known for their high Omega-3 content, but they also contain lots of antioxidant compounds, fibers, iron, and calcium to counteract weight gain. Obesity is also a risk factor of heart disease, so any effort for keeping your weight in the healthy range is an effort for your heart health. 10 grams of chia seeds can lower blood pressure and decrease „bad” cholesterol levels.