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Heart healthy foods
1. Oily fish
greasy fish such as salmon, mackerel, sardines and trout contain beneficial fats, which help manage blood curdling, improve rake triglyceride levels ( a type of fat in your blood ) and boost circulation. Guidelines recommend eating two portions of fish a week, one of which should be an greasy assortment. If you have center health concerns you may wish to aim for 2-4 portions per workweek and consumption docile methods of cooking such as poaching and bake to protect the heart-healthy oils ; where budget permits buy wild preferably than farmed fish as it has a superior fat musical composition.
Reading: Heart-healthy diet: what to eat
2. Healthy fats
Avocado, crackpot ( like walnuts ), seeds ( like chia and linseed ) and oils ( like rapeseed and olive oil ) are all examples of heart-friendly fats. Extra-virgin olive petroleum is rich in protective compounds called polyphenols that are linked to disease prevention, but it doesn ’ t take heat well that ’ s why we ’ ve used cold-pressed rapeseed for cooking our heart-friendly recipe. Loaded with heart-healthy mono-unsaturated fats and with half the saturate adipose tissue of olive anoint, rapeseed can withstand high temperatures making it the ideal cooking oil. It ’ s besides a great source of protective vitamin E, making it a utilitarian contribution towards your daily requirements .
3. Fruit and vegetables
For every extra 200g of yield and vegetable you eat a sidereal day you can reduce your hazard of ischemic stroke by a third, so aim high ! Fruit and vegetables are packed with potassium to help manage rake pressure, ampere well as protective antioxidants, which help minimise damage to your arteries. Keep it deviate and enjoy a wide shuffle of fruit and vegetable including crimson cabbage, eggplant, tomatoes, berries and watermelon a well as park leafy vegetable such as kale and cress green. We ’ ve included beet in our piquant salmon recipe because it is deep in heart-healthy nutrients such as magnesium and potassium to help manage blood atmospheric pressure, plus natural nitrates to dilate blood vessels and keep blood flowing. We ’ ve besides included the wonder food – garlic, ideally eat raw, garlic has impressive health credentials. Chop, eat into or crush to activate the compound, allicin, and prepare 10 minutes before you need it. If you ’ ra adding to a cook dish, do so conclusion to the end of cooking to retain the health benefits .
4. Warming herbs and spices
Spices such as ginger, chili, cinnamon, marjoram and allspice can help reduce ignition and protect the cardiovascular system.
Read more: Heart Healthy Foods We Love And This Is Why!
5. Calcium-rich foods
Consuming calcium rich foods such as dairy, bean curd, leafy greens and tahini can all support center health as calcium helps to lower blood atmospheric pressure and regulate the center muscle .
6. Fibre
Pulses and whole-grains are a good generator of magnesium, which helps to relax blood vessels while the fiber they supply manages cholesterol levels. Enjoy porridge, unsweetened muesli, pulses and beans regularly. When you increase fibre you besides need to drink more fluids to help the fiber work more effectively. Aim for about three portions of whole grains daily .
Foods that can harm your heart
- Cut back on processed meats: such as sausages and burgers.
- Minimise your sugar intake: from items such as cakes, biscuits, sweets and pastries.
- Keep your alcohol consumption within government guidelines – try to have at least two consecutive days a week alcohol-free. Discover more in our guide from Drinkaware – how to drink responsibly.
- Watch your intake of salt and trans fats: that means cutting back on processed foods and take-aways.
What else can I do to protect my heart?
- Know your numbers: including weight, blood pressure, blood fats (not just cholesterol) and blood sugar levels. If you’re overweight take steps now and check with your GP how else you can manage your risk.
- Get physical: aim for 30 minutes of exercise most days, the type that raises your heart rate.
- Don’t smoke
- Stay hydrated: this will help maintain blood flow.
- Reduce stress: managing stress is a very personal thing so take time to figure out what works for you.
For more information on heart health visit bhf.org.uk or find more recipes and tips for a healthy heart in our guides:
Spotlight on affection disease
Top 10 tips for a healthy kernel
How to serve heart healthy portions
How to lose weight and keep it off This page was last update on 3 November 2021.
Read more: How To Enjoy Eating Healthy
Kerry Torrens is a qualify Nutritionist ( MBANT ) with a post calibrate diploma in personalize Nutrition & Nutritional Therapy. She is a member of the british Association for Nutrition and Lifestyle Medicine ( BANT ) and a member of the Guild of Food Writers. Over the death 15 years she has been a contributing generator to a count of nutritional and cooking publications including BBC Good Food. ad All health capacity on bbcgoodfood.com is provided for general information lone, and should not be treated as a substitute for the checkup advice of your own repair or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our web site terms and conditions for more information .