This youtube has tons of good nutritional advice from Dr Chidi Ngwaba, a cardiothoracic surgeon: https://www.youtube.com/watch?v=WJhhNXWkkEA
He recommends a plant-based diet, cutting out as much “white stuff” as possible (white rice, white flour, white refined sugar, etc.).
These spices are good: Turmeric, Ginger, Cinnamon, Cardamon.
Berries are good.
For depression: Physical activity, Do something you like, even though small, for somebody else, Forgive.
Do google up for all his health talk videos. It is a treasure trove for good health!