Vitamin K is a fat-soluble vitamin that is essential for blood clotting and bone health. However, recent studies have shown that vitamin K may also play a role in cardiovascular health.

Vitamin K deficiency has been associated with an increased risk of arterial calcification, which can lead to heart attacks and strokes. Eating a diet rich in vitamin K can help improve heart health. Here are ten foods high in vitamin K that you can add to your diet:.

1. Leafy Greens

Leafy greens like spinach, kale, Swiss chard, and collard greens are among the best sources of vitamin K. They also contain a variety of heart-healthy nutrients, including fiber, antioxidants, and minerals like potassium and magnesium.

For example, a one-cup serving of cooked spinach provides over 800% of your daily vitamin K needs.

2. Broccoli

Broccoli is another green vegetable that is high in vitamin K. It also contains compounds called sulforaphane and kaempferol that have anti-inflammatory and antioxidant effects.

These properties may help reduce the risk of heart disease by protecting blood vessels and reducing oxidative stress.

3. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that are rich in vitamin K, as well as vitamin C, fiber, and other nutrients. Like broccoli, they contain phytochemicals that have anti-inflammatory and antioxidant effects.

Some studies suggest that eating Brussels sprouts may help improve blood cholesterol levels and reduce the risk of heart disease.

4. Prunes

Dried prunes are a good source of vitamin K, as well as fiber and potassium. They also contain polyphenols, which have been shown to have anti-inflammatory and antioxidant effects.

Some research suggests that eating prunes may help benefit heart health by reducing blood pressure and improving cholesterol levels.

5. Swiss Cheese

Swiss cheese is one of the best sources of vitamin K among dairy products. It is also a good source of protein and calcium. However, cheese is high in saturated fat and should be consumed in moderation as part of a balanced diet.

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6. Natto

Natto is a traditional Japanese dish made from fermented soybeans. It is a good source of vitamin K2, a form of vitamin K that is more easily absorbed by the body.

Some studies suggest that vitamin K2 may have a more significant impact on heart health than vitamin K1, the form of vitamin K found in leafy greens. Natto is also rich in probiotics, which may have additional benefits for heart health.

7. Parsley

Parsley is an herb that is rich in vitamin K, as well as other nutrients like vitamin C and folate. It also contains flavonoids, which have anti-inflammatory and antioxidant effects.

Some studies suggest that eating parsley may help improve blood sugar control and reduce the risk of heart disease.

8. Green Tea

Green tea is a popular beverage that is rich in antioxidants. It also contains vitamin K, as well as other heart-healthy nutrients like EGCG, which has been shown to have anti-inflammatory and antioxidant effects.

Some studies suggest that drinking green tea may help improve blood lipid profiles and reduce the risk of heart disease.

9. Liver

Liver is an organ meat that is rich in vitamin K, as well as other nutrients like iron and vitamin A. However, liver is also high in cholesterol and should be consumed in moderation as part of a balanced diet.

10. Blueberries

Blueberries are a sweet and tangy fruit that are rich in antioxidants. They also contain vitamin K, as well as fiber and other nutrients.

Some studies suggest that eating blueberries may help reduce inflammation and improve heart health by reducing blood pressure and improving cholesterol levels.

Conclusion

Eating a diet rich in vitamin K can help improve heart health by reducing the risk of arterial calcification and other cardiovascular problems.

Incorporating foods like leafy greens, broccoli, Brussels sprouts, prunes, Swiss cheese, natto, parsley, green tea, liver, and blueberries into your diet can provide you with the vitamin K and other essential nutrients your heart needs to stay healthy.