Top Foods for Heart Health

In addition to regular exercise and proper sleep, the key to a healthy heart is proper diet. Heart disease is the cause of almost 1/3 of deaths worldwide, and while most of us know to avoid too much saturated fat and sugars, not as many know what foods to enjoy to keep our ticker it tip-top form.

You're about to find out! Read on for the best foods for heart health.

1. Leafy Greens

Is there anything leafy greens can't do? As a rich source of vitamin K, leafy greens like spinach, chard, kale and collard greens support artery health and help facilitate the proper clotting of blood.

Leafy greens also contain nitrates, which lower blood pressure, boost function of the cells that line your blood vessels and lessen stiffness of arteries.

2. Berries

Bring on the berries! We already know that these fruits have super powers, but berries are also packed with vital nutrients and antioxidants that play a pivotal role in heart health.

3. Whole Grains

Studies show that a healthy heart can depend on whole grains. Consuming whole grains is linked to lower cholesterol and blood pressure, as well as a reduced risk of heart disease.

Just be sure the whole grains you're eating are in fact whole. Read the ingredients. It should list "whole grain" or "whole wheat", not "wheat flour" or even "multigrain".

4. Avocados

Avocados aren't just a food trend: they're an important part of heart health. High in potassium and monounsaturated fats, avocados have been shown to reduce bad cholesterol, lower blood pressure and even decrease the risk of metabolic syndrome  —  a set of physiological and biochemical issues linked to the development of type 2 diabetes and cardiovascular disease.

5. Fatty Fish

The omega-3 fatty acids in fish like tuna, salmon, mackerel and sardines has been linked to promoting heart health by reducing blood pressure, bad cholesterol and triglycerides  — fat in the blood that, when too high, can be a contributing factor to metabolic syndrome.

6. Walnuts

A solid source of magnesium, fibre, copper, and magnesium, a few servings of walnuts a week can significantly bolster your heart health. Lower blood pressure, a decrease in bad cholesterol and a decrease of inflammation and oxidative stress are all other results of enjoying a few walnuts. What's a serving? 1/3 cup.