By: Ashmar Mandou

Heart disease accounts for nearly one-third of all deaths worldwide. Diet plays a major role in heart health and can impact your risk of heart disease. In fact, certain foods can influence blood pressure, cholesterol levels and inflammation, all of which are risk factors for heart disease. Here are a few foods that you should be eating to maximize your heart health.

Leafy Green Vegetables
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.

Whole Grains
Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.

Berries
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. Studies show that eating lots of berries can reduce several risk factors for heart disease.

Avocados
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. One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day. The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease.

Garlic
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.