A nourishing diet is the cornerstone to overall good health, and this is especially true for people looking to improve their heart health. By adding heart-healthy foods to your plate, you can significantly reduce the risk of cardiovascular diseases and promote good heart function. So take note of these nutrient-rich foods that are beneficial for your health, and put a healthy heart, better living and longevity back on the menu!
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These essential fats have been shown to lower triglyceride levels which help to reduce inflammation and blood pressure. Aim for at least two servings of fatty fish per week to reap these fantastic cardiovascular benefits. For more information and inspiration, check out a BHF article.
Leafy Green Vegetables
Leafy green vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals. They are also low in calories and high in dietary fibre, which helps maintain healthy cholesterol levels. The abundance of nutrients in leafy greens supports heart health by reducing blood pressure and preventing the buildup of plaque in arteries. Aim for two to three portions per day for the best results.
Berries
Berries such as blueberries, strawberries, and raspberries are packed with heart-friendly compounds like antioxidants. These powerful nutrients have been linked to a reduced risk of heart disease by improving blood pressure, dilating blood vessels, and reducing inflammation. Add a handful of berries to your breakfast cereal or enjoy them as a refreshing snack.
Whole Grains
Whole grains such as oats, quinoa, brown rice, and whole wheat are rich in fibre, vitamins, and minerals. The high fibre content helps lower bad cholesterol levels, thereby reducing the risk of heart disease. Incorporate whole grains into your diet by choosing whole-grain bread, pasta, and cereals over refined options.
Nuts and Seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are heart-healthy powerhouses. They are excellent sources of unsaturated fats, fibre, and plant sterols, which can help lower bad cholesterol levels. A handful of nuts or a sprinkle of seeds can be a nutritious addition to your salads, yoghurt, or smoothies – just opt for unsalted nuts and steer clear of sugar-packed so-called ‘energy’ bars.
Avocados
Avocados are a nutrient-dense fruit that provides heart-healthy monounsaturated fats. These fats help lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Additionally, avocados are rich in potassium, which supports healthy blood pressure levels. Spread avocado on toast or add it to salads for a delicious and nutritious boost.
Olive Oil
It is now well-known that olive oil is a staple in Mediterranean cuisine and a fantastic substitute for saturated fats like butter. The monounsaturated fats in olive oil have been associated with a reduced risk of heart disease by improving cholesterol levels and reducing inflammation. Use extra virgin olive oil in your cooking or drizzle it over salads for its heart-protective benefits.
We hope that you enjoyed learning more about these heart-boosting foods and enjoy adding them to your meals and recipes. Remember, along with a balanced diet, maintaining an active lifestyle and making healthy lifestyle choices are key components in optimizing heart health.
In Cardiac Lauren there is a community chat WhatsApp group where members share their diet needs with each other. Some members have found that changing what they eat has helped with cardiac or other medical conditions, for example, their atrial fibrillation is more controlled or their inflammatory markers are reduced. This means each person can find out more and see if these changes could help them alongside guidance from their GP, Pharmacist or Nutritionist.
If you’re hungry for more heart-healthy food inspiration, read our 15 easy food swaps that are healthier for your heart.
