Did you know that nearly one-third of all deaths in the world are caused by heart diseases? Your heart is a critical organ that needs to be kept in top-notch condition if you want to ensure that it functions optimally, and one of the best ways to do so is through proper nutrition.

Especially as you age, it is even more important that you feed your heart the right fuels. Apart from exercise and paying attention to your fitness, nutrition plays a huge role in achieving optimal heart health.

Make sure that you include these foods in your diet for improved cardiovascular health:

1. Oatmeal

Oatmeal is a common breakfast food, and it turns out that it’s incredibly beneficial for your heart. It has high fiber content, offering as many as four grams in every cup. It is also very rich in Omega-3 fatty acids, potassium, magnesium, iron, and other nutrients that contribute to improved cardiovascular health.

Oatmeal is easy to make, and if you want a little more flavor, you can add berries and nuts. You have a healthy, nutritious, and filling breakfast that will make you feel full for hours.

2. Salmon

Omega-3 fatty acids are among the most important nutrients that your heart needs. They reduce your risk of developing irregular heartbeats and slow plaque build-up in your arteries, thus reducing the risk of blood clots. They also reduce triglycerides, which is a type of fat found in the blood. Salmon is a rich source of omega-3 fatty acids, and it is recommended that you consume two servings or 35 ounces of the fish every week to keep your heart in good shape.

3. Leafy greens

You’ve heard it before, and we’re telling you this again because it’s important – “Eat your greens!” Leafy green vegetables such as kale, lettuce, spinach, and collard greens are rich in antioxidants, vitamins, and all kinds of minerals. Leafy greens have high vitamin K content, which plays a major role in keeping your arteries healthy.

On top of this, several studies have found a strong association between high consumption of leafy greens and a lower risk of developing heart diseases.

4. Berries

If you want great cardiovascular health, make sure to include berries in your daily diet. This means all kinds of berries, including blueberries, strawberries, raspberries, blackberries. These are a great source of antioxidants, such as anthocyanins, which lowers your risk of heart diseases by protecting against inflammation and oxidative stress.

Moreover, there have been plenty of studies that show just how beneficial berries can be in lowering the risk of heart diseases. They have been shown to reduce blood clotting, blood pressure, bad LDL cholesterol, inflammation, and even body mass index.

5. Black beans/Kidney beans

Beans, especially black and kidney beans, are rich in magnesium, folate, soluble fiber, calcium, niacin, B-complex vitamins, and Omega-3 fatty acids. They are known to reduce inflammation, lower blood pressure, and reduce bad LDL cholesterol levels.

The great thing about beans is how versatile they are. Not only do they taste great when simply boiled, but they can also be cooked with all kinds of other vegetables and even meat, giving you a nutrition boost. Make a meal out of them or cook them in stews or soups!

6. Brown rice

If you love rice but are concerned about the adverse effects of too much white rice on your cardiovascular health, you’ll be glad to hear that you don’t have to give up rice from your diet. You can simply switch to brown rice. This is a healthier alternative, as brown rice is a great source of fiber, B-complex vitamins, and magnesium, all of which are known to make your heart stronger.

7. Carrots

You may have heard that carrots are good for your eyes, but a lesser-known fact about these vegetables is that they are great for your heart too. Carrots have high antioxidant content, including carotenoids, vitamin C, and flavonoids. These help in preventing cholesterol oxidation in arteries.

Additionally, carrots are rich in potassium, which helps in reducing your cholesterol levels. This, in turn, reduces your risk of developing heart diseases as well as strokes.

8. Oranges

Improving your nutrition for better heart health requires you to include fruits in your diet, and one of the best fruits for great cardiovascular health is oranges. These juicy fruits are an excellent source of a wide range of nutrients, including vitamin C, fiber, folate, antioxidant beta-cryptoxanthin, potassium, and carotenoids such as beta and alpha-carotene as well as lutein.

Whether you consume it as a snack after your meal or in your meal, or even as a juice, you can be sure that oranges will help keep your heart in great shape. Keep in mind that eating the fruit whole will give you the most benefits.

9. Sweet potatoes

For a strong heart, make sure that your diet includes a good dose of sweet potatoes. These are rich in all kinds of vitamins, including vitamin A and vitamin C, as well as low-fat vitamin E, which is usually not found in many vegetables and fruits. To add to their benefits, sweet potatoes are a great source of fiber, calcium, folate, and potassium too.

The best part is that there are tons of recipes where you can include sweet potatoes. Whether you bake them, mash them, make a puree out of them, or turn them into soup, you can rest assured that they are working wonders for your heart.

10. Red bell peppers

For a healthy heart, make sure that you include red bell peppers in your nutrition plan. These vegetables are rich in nutrients such as B-complex vitamins, fiber, potassium, folate, lutein, and beta-carotene – all of which are known to improve cardiovascular health. Grill them, roast them, add them to your salads, or snack on them with sauces. They’re great for your heart in any form.

With these foods ingrained in your diet and nutrition, you are on your way to strengthening your heart and keeping it running as smoothly as possible!