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

With Valentine’s Day just around the corner, it could be argued that February is the month of the heart. From chocolates to cards and commercial gifts, the humble heart adorns most love-themed packaging and is the decoration of choice to celebrate the 14^th of the month. While romance is not to be sniffed at, the health of our hearts should be something we prioritise all year round, especially when coronary heart disease (CHD) is responsible for approximately 66,000 deaths annually in the UK. In the below article, we discuss what foods are best to eat for a healthy heart, and explain how you can incorporate them into your diet.

Most of us know that plenty of exercise, not smoking and reducing stress are excellent places to start, but are there any foods we should regularly include in our diets to promote healthy hearts, and if so, how do they help?

Avocado

Avocados have recently experienced a surge in popularity thanks to the smashed version of toast regularly appearing on breakfast menus. Although it’s unlikely this has anything to do with their health-boosting properties, there’s no denying they’re heart-friendly. First and foremost, avocados are a brilliant source of monounsaturated fats, which are associated with lower cholesterol levels and reduced risk of heart disease. They’re also extremely high in potassium and therefore linked to lowering blood pressure – another risk factor in the onset of cardiac heart disease.

Olive oil

You’ll likely have heard that a Mediterranean diet is healthy, and for a good reason. Olive oil is often used in traditional dishes served in the southern region of Europe and has many health benefits. Like avocados, olive oil is rich in monosaturated fatty acids, which are linked to good heart health and a lower risk of developing CHD. It is also full of antioxidants known to ease inflammation and reduce the risk of heart disease in the future. To make the most of olive oil’s nutritional value, try adding it to sauces or drizzling it over salads as a dressing.

Garlic

Garlic’s medicinal properties have been long recognised and used as a natural remedy for centuries. As well as helping to reduce blood pressure, garlic is known to lower high cholesterol levels, both of which are risk factors for CHD. The health-boosting qualities of garlic are down to a component called allicin that has been linked to easing inflammation and blocking free radicals that harm the body’s cells. It has also been suggested that garlic extract decreases the risk of blood clots and strokes because it hinders the build-up of platelets. It’s best consumed raw to maximise its healing properties or can be crushed and left to sit before it’s cooked.

Leafy green vegetables

Leafy green vegs such as kale and spinach are little powerhouses regarding nutritional benefits. The vitamin K they contain supports blood clotting correctly and helps protect the heart’s arteries. They’re also a good source of dietary nitrates, linked to lowering blood pressure and helping the cells that line blood vessels function correctly. Suppose you’re a fan of dark leafy vegetables. In that case, the good news is that eating plenty has been associated with lowering your risk of developing heart disease and improving your cardiac health, so continue to tuck in!

Fatty fish

Tuna, sardines and salmon are all great examples of fatty fish that are packed full of omega-3 fatty acids. These are known to lower the risk of developing heart disease and reduce cholesterol levels, fasting blood sugar (sugar levels after not eating) and blood pressure. If you’re not keen on eating large amounts of fish, fish oil or omega-3 supplements are good alternatives and are also effective in helping to lower heart disease risk factors.

Find out the best foods to eat for a healthy heart

If you’re concerned about the health of your heart or would like dietary advice, you should always speak to your GP or a medical professional. You can email [email protected] if you have any questions about food intolerances, or alternatively, please fill out the contact form on our website.