Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants.
In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting .
They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels .
Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.
Whole grains include all three nutrient-rich parts of the grain:
Multiple studies have found that including more whole grains in your diet can benefit your heart health.
Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health.
Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease .
Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease .
Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.
Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias .
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese.
Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.
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