You may think of watermelon as a refreshing, summery snack, but regular watermelon consumption could give your heart health a boost too.

According to a new study published in the journal Nutrients, eating watermelon or drinking watermelon juice can protect vascular function in the presence of high sugar intake, because the amino acids present in watermelon (L-citrulline and L-arginine) counteract the reduced nitric oxide bioavailability triggered by sugar.

Because a reduction in nitric oxide can lead to developments including reduced heart rate variability (the variation in the lengths of time between each heartbeat, associated with good health), vascular function and microvascular blood flow, counteracting this reduction by consuming watermelon could protect heart health in the long run. In short, it seems to act like a kind of shield.

While more research is needed into this link, it’s something to consider next time you tuck into the crisp, watery goodness of a watermelon. 

Leafy greens are known for offering a whole host of health benefits, so you likely aren’t surprised to see one pop up on this list.

Kale, in particular, is good for your heart because of the abundance of heart-friendly nutrients it contains, including potassium, fiber, folate and calcium.

Dark leafy greens like kale and spinach have also been shown in studies to reduce LDL levels – also known as ‘bad’ cholesterol – and prevent it from binding to the arterial walls.

That’s because certain substances found in kale can bind bile acids – which are made from cholesterol – in the digestive system and prevent them from being reabsorbed. 

Oats may not be the most exciting of foods, but they offer plenty of heart-healthy benefits.

In fact, there’s plenty of evidence that links whole grain oats and oat bran to lower cholesterol levels. This is thanks to the presence of beta-glucan – a soluble fibre that is most commonly found in oats – which reduces levels of overall and bad cholesterol.

But that’s not all. Beta-glucan is also rich in antioxidants, which can protect you against harmful chronic conditions like heart disease by reducing inflammation. Powerful stuff. 

If you’re a fan of avocado on toast, we’ve got some good news for you. As well as being tasty, avocado has been linked to good heart health.

Although avocados are high in fats, 60% of those fats are monosaturated fats – a healthy fat which helps protect your heart by maintaining levels of ‘good’ HDL cholesterol and reducing levels of ‘bad’ LDL cholesterol.

Many of the nutrients found in avocados – such as potassium, folate and fibre – also benefit the heart and cardiovascular system.

In fact, according to research published in the Journal Of The American Heart Association, eating two servings of avocado each week (one whole avocado) has been shown to cut the risk of developing heart disease by 21%. 

It’s no secret that dark chocolate can offer plenty of health benefits, but one of its most impressive abilities has to be its contribution to good heart health.

This is because dark chocolate is high in flavonoids – also found in tea, leafy vegetables and citrus fruits – which act as antioxidants and have powerful anti-inflammatory effects. In particular, it’s high in a subtype of flavonoids called flavonols.

Both flavanols and theobromine – another naturally occurring compound found in cocoa – have previously been linked to improved blood vessel function, lower blood pressure and a lower risk of heart disease in people with and without pre-existing conditions.

The polyphenols in dark chocolate – of which flavanols are one – can also increase ‘good’ cholesterol while reducing levels of ‘bad’ cholesterol levels, improving overall levels.