10 Foods for a Happy, Healthy Heart

A fluttering heart may have given you thrills as a teenager, but there comes a time when skipping a beat is a serious health problem. As well as regular check-ups with your GP, you can also help your heart by tweaking your diet to include heart-friendly foods. In fact, some doctors maintain certain foods can even bolster your heart health, and decrease the risk of developing cardiovascular disease.

So how can you eat your way to a healthy heart?  Here are 10 of our favourite foods to tantalise your palate, and be kind to your heart.

Oily fish

Did you know inflammation in the body can clot blood vessels and fast-track heart disease? This is why nutritionists love Omega-3, a fatty acid which actively decreases inflammation, triglycerides, lowers blood pressure and reduces clotting. Ultimately, this decreases the risk of stroke, heart failure and irregular beats.  Find Omega-3 in fatty fish like salmon, tuna, mackerel, herring and trout.

Nuts and seeds

Packed full of unsaturated fatty acids, fibre, and antioxidants, nuts can work wonders for the heart. Walnuts and almonds are fantastic, and can actively lower your cholesterol when combined with a balanced diet. Next time you’re at the supermarket, hit up the bulk-buy section and make yourself a bag of trail mix. Throw in a handful of seeds for extra crunch, and a serious health kick.

Berries

As well as being oh so delicious, berries are brimming with soluble fibre, vitamins and  high levels of antioxidants. Chop up strawberries on your morning muesli, blend up a blueberry smoothie, stir raspberries into natural yoghurt and sprinkle dried cranberries on your salads.

Fibre loaded flaxseed

These tiny pockets of goodness are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, as well as fibre and phytoestrogens which can help lower cholesterol levels, reduce inflammation, and promote overall cardiovascular well-being.  Blitz up a tablespoon in smoothies, sprinkle over cereal, add crunch to salads, stir into a muffin mix and even use as an egg substitute in baking recipes.

Oats

A powerhouse of nutrients, oatmeal is classed as a soluble fibre which can help lower LDL (“bad”) cholesterol levels and improve blood sugar control. Not only will a steaming bowl of oatmeal fill you up for hours, but it can also help reduce cholesterol levels.

Legumes

With their high fibre content, low glycemic index, and abundance of B-vitamins, minerals and plant-based proteins, beans and lentils are your heart’s best friend. Pick up a tin of kidneys or black beans at the supermarket, and whip up a hearty veg chilli. Perfect for warming up on rainy days!

Unsweetened Yoghurt

Rich in probiotics, calcium, and protein, unsweetened yoghurt can help lower blood pressure, reduce inflammation, and improve overall cardiovascular function. Pop a spoonful on top of your muesli, in your morning smoothie, or in place of sour cream.

Healthy oils

Heart-healthy oils include olive oil, which is rich in monounsaturated fats and antioxidants; avocado oil, also high in monounsaturated fats and beneficial plant compounds; and flaxseed oil, which contains omega-3 fatty acids that are good for heart health. Use them in place of butter and drizzled over salad with a little lemon juice to help reduce your LDL cholesterol levels.

Leafy greens

More than Popeye’s secret to bulging muscles, spinach is a bona fide heart superfood. Dark, leafy vegetables are high in vitamins C and K, potassium, dietary nitrates, folic acids and antioxidants, which can help reduce the risk of heart disease.  If you’re not a spinach fan, experiment with its cousins like kale, swiss chard and broccoli.  A mixed greens quiche is a delicious way to load up on goodness and protein.

Orange fruits

Rich in beta-carotene, potassium, magnesium and fibre, orange fruits make your heart happy.  Think mandarins, papaya, rockmelon and of course, oranges!  The soluble pectin fibre in orange fruits acts as a giant sponge, soaking up excess cholesterol and protecting your heart in the process.

Dark chocolate

Cacao lovers delight, because health officials confirm dark chocolate can be good for your heart. It contains flavonoids that can improve blood flow, lower blood pressure, and reduce the risk of cardiovascular disease (when consumed in moderation). Just make sure you opt for at least 70 – 80% cocoa, because a creamy block of dairy milk offers nothing but sugar.

See how easy it is to throw some heart-friendly foods into your diet? Our advice? Eat well, maintain a balanced diet, get creative and let yourself indulge every now and then.