What are the best foods to eat for a healthy heart?

With Valentine’s Day just around the corner, it’s the perfect time to focus on your heart health. We all know that cutting back on alcohol and being a non-smoker will improve your cardiovascular wellbeing, but what about your diet? Eating well is one of the best things you can do to reduce the risk of heart disease, but the focus is often on what you should cut out rather than what will help. Here, we look at the best foods to eat for a healthy lifestyle and heart so you can take care of it long after Valentine’s Day.

Garlic

Admittedly, garlic probably isn’t your first choice for a romantic meal, but it’s one of the most renowned foods to eat for a healthy heart. Its reputation as a natural remedy is down to a component called allicin that has been linked to easing inflammation and blocking free radicals that harm the body’s cells. As well as helping to reduce blood pressure, some research has shown that eating garlic can help lower high levels of cholesterol, both of which are factors in the development of coronary heart disease (CHD). Try consuming it raw or crushing it and leaving it to sit before cooking to allow the allicin to form. You could also use garlic in your meals to add favour as a healthier, yet just as tasty, alternative to salt.

Avocadoes

Smashed avo on toast has become a popular breakfast favourite in recent years, which is good news if you’re prioritising foods for a healthy lifestyle and heart. Avocadoes are a great source of monosaturated fats that are linked to a reduced risk of coronary heart disease and lower levels of cholesterol. They’re also high in potassium, which is essential for supporting good heart health and helping to reduce blood pressure. In fact, eating two portions of avocado each week is said to improve your vascular function and is linked to a 21% reduced risk of developing coronary heart disease in the future.

Olive oil

Olive oil is often used in traditional Mediterranean dishes and is one of the main reasons a Southern European diet has a reputation for being so healthy. Like avocadoes, olive oil is high in monosaturated fatty acids, which are linked to good heart health and a reduced chance of developing coronary heart disease. It is also full of antioxidants that are known to ease inflammation and have been associated with lower blood pressure. To make the most of its nutrients, try adding it to a sauce, drizzle it over salads as a dressing, or pair it with balsamic vinegar for a Mediterranean-inspired dip.

Leafy green vegetables

Leafy green vegetables such as kale and spinach have a solid reputation for being packed full of health-boosting antioxidants, vitamins, and minerals. The vitamin K they contain, in particular, helps your blood to clot properly and protects the heart’s arteries. This type of veg is also a good source of dietary nitrates, which is known to lower blood pressure and improve the overall function of the cells that line your blood vessels. Suppose you regularly incorporate dark, leafy vegetables into your meals. In that case, the good news is that it is linked to more cardiovascular health benefits than any other fruit and veg, so add as many to your plate as you wish!

Dark chocolate

If you’re wondering if there are any sweet treats that you can eat to promote a healthy heart, dark chocolate is your best bet. This is because, unlike milk or white chocolate, the dark variety is full of antioxidants linked to boosting cardiac health. Of course, this doesn’t mean that consuming excessive amounts of dark chocolate is good for your health, but eating it in moderation could decrease your chances of having a stroke and developing diabetes and coronary health disease. Just make sure you choose a high-quality option with a high cocoa content (at least 70% is ideal) to maximise its heart-boosting benefits.

Berries

Blueberries, blackberries, and strawberries are versatile fruits that are great for adding to your breakfast or desserts. The good news is that eating them regularly can reduce inflammation and other multiple risk factors of developing heart disease thanks to their high antioxidant content. Blueberries are said to be especially good at improving the function of cells that line the blood vessels, helping to control blood clotting and blood pressure. Because berries play a central role in supporting good heart health and improving vascular function, the best way to make the most of their nutritional benefits is by adding different types to your meals or enjoying them as a convenient snack.

Contact UK Food Intolerance to improve your health and wellbeing

If you want to review your diet or would like advice on the best foods to eat for a healthy lifestyle and heart, you should always speak to your GP or a medical professional. To make sure that the foods you eat aren’t triggering any physical symptoms, you can order an intolerance test from our website and gain a better understanding of your digestive health. Please email [email protected] if you have any questions, or alternatively, fill out your details on our contact form.