Cashews, Brazil nuts, hazelnuts and macadamia nuts are also sources of heart-healthy nutrition. Seeds contain fiber, monounsaturated fats, polyunsaturated fats and antioxidants. They can help to reduce blood pressure and cholesterol. You may not know it but the category of seeds includes whole grains, tree nuts and peanuts, pulses, cocoa and cocoa products like chocolate (dark) and coffee. Seeds have sizable amounts of plant sterols and bioactive compounds that support health.