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, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.

Read about 15 incredibly heart-healthy foods to eat that will maximize your heart health & Ignite Weight Loss!

Leafy Greens, Whole Grains, Berries, Avocados, Fatty Fish

#1 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.

#2 Whole Grains

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

#3 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.

#4 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.

Avocados are also high in potassium and may help lower your cholesterol, blood pressure and risk of metabolic syndrome – cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

#5 Fatty Fish and Fish Oil

Fatty fish like wild caught salmon, mackerel, sardines and albacore tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

Studies continue to show that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

Now let’s move to our second set of 5 Incredible Foods to Maximize Heart Health & Ignite Weight Loss

Walnuts, Beans, Dark Chocolate, Tomatoes, Almonds

#6 Walnuts

Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese.

Research shows eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg, decrease oxidative stress and inflammation.

#7 Beans 

Beans contain resistant starch, which resists digestion in the small intestines and is fermented in the large intestines by the beneficial bacteria in your gut.

Other benefits of resistant starch include:

• increased feeling of fullness,
• treatment and prevention of constipation,
• decrease in cholesterol,
• and lower risk of colon cancer.
• Resistant starch is fermented slowly so it causes less gas than other fibers.

Must add Foods that contain resistant starch include:

• Plantains and green bananas (as a banana ripens the starch changes to a regular starch)
• Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
• Whole grains including oats and barley
• Cooked and cooled rice

#8 Dark Chocolate

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

Several studies have associated eating chocolate with a lower risk of heart disease.

Eat in moderation, chocolate can be high in sugar and calories, which can negate many of its health-promoting properties.

#9 Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.

Antioxidants help neutralize harmful free radicals (think cancer prevention), preventing oxidative damage cells in our body and inflammation, both of which can contribute to heart disease.

10# Almonds

Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.

They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease a lower cholesterol.

Seeds, Garlic, Olive Oil, Edamame, Green Tea

#11 Seeds

Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.

Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.

For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers.

#12 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.

Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.

#13 Olive Oil

A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease.

It’s also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.

#14 Edamame

Edamame is an immature soybean frequently found in Asian cuisine.

Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

Edamame is a good source of other heart-healthy nutrients, including dietary fiber and antioxidants.

#15 Green Tea

Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.

It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart by lowering cholesterol, triglycerides and blood pressure.