.jpeg)
It can be tempting to go days without a well-balanced meal when Deliveroo is just a few clicks away. However, for the sake of your heart health – and certainly after an indulgent festive season – you may want to consider hitting pause on the apps, and making an effort to create healthier, home-cooked meals.
“Diet plays a central role in heart disease risk,” says Heather Hodson Py, a registered dietitian at the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart. “[It influences] key factors like blood pressure, cholesterol, blood sugar, inflammation and body weight.”
Py goes on to explain that the key to prioritising heart health is in reducing saturated fat in your diet, as it is closely associated with low-density lipoprotein (LDL) cholesterol levels. High LDL is one of the major factors that can put you at risk for heart disease.
“In other words, eating more [saturated fats] can raise [these levels], while cutting back can be an effective way to help manage them and total cholesterol,” she says. “The American Heart Association recommends that no more than six per cent of daily calories come from saturated fat – for many people, this totals to about 10-15 grams per day.”
Try to avoid or limit your indulgence in deep-fried foods, sugary baked goods, or anything else with added sugars, saturated fats, sodium, or ultra-processed ingredients where possible. Py says these foods can also lead to inflammation and high blood pressure, which will ultimately damage your heart health.
Instead, check food labels to make sure you’re on the right track ingredient-wise, and create meals that are based around vegetables, fruits, whole grains, lean proteins and healthy fats. With all that in mind, some of the best heart-healthy foods to focus on for the new year are listed below.
Avocado
Py lists dietary fibre, potassium (half an avocado contains 10 per cent of the recommended daily amount), magnesium, unsaturated fatty acids, and phytonutrients as some of the many nutrients we can find in this fruit, all of which play a role in preventing heart disease. Studies also show that two servings of avocado a week can lower your risk of cardiovascular disease by 16 per cent, and coronary heart disease by 21 per cent.
Chia seeds
Chia seeds do more than just help boost your natural glow and lower cortisol levels. Py loves this super seed for heart health because it is rich in alpha-linolenic acid (ALA), which she explains is a plant-based omega-3 that may help to reduce inflammation. She adds that it may also improve lipid profiles, which reduces the risk of heart attacks and strokes.
Flaxseed
Another super seed that is beneficial to heart health is flaxseed. Py says that they provide both soluble fibre and ALA, which studies show can reduce the cholesterol that’s linked to heart disease and strokes.
“Soluble fibre helps lower LDL by binding to the bile acids and cholesterol in the digestive tract and removing them from the body,” she explains. “It also supports healthy blood sugar levels and feeds beneficial gut bacteria, which may reduce systemic inflammation linked to heart disease.”
Hemp hearts
Hemp hearts, which are the soft inner part of hemp seeds, are a rich source of omega-3 and omega-6 fats and arginine. Py says that when the arginine develops into nitric oxide, it can relax and widen blood vessels, thus improving blood flow and helping lower our blood pressure.
Walnuts
Py says that walnuts contain healthy fats, omega-3s, and antioxidants to benefit our heart health. Studies show that eating walnuts daily can lower our risk of cardiovascular disease and help manage our cholesterol levels.
Oats
Py says oats make for a great heart-healthy food because of their fibre content. A cup of oats contains about eight grams of fibre, and studies show that fibre can lower inflammation and cholesterol.
Leafy greens
Make spinach, kale, collard greens, arugula, cabbage and other leafy greens a go-to when you’re loading up on heart-healthy foods. Py says that leafy greens are rich in potassium and antioxidants to help lower high cholesterol.
Broccoli
Py also likes broccoli for heart health. (Bonus: it’s great for hormonal health, too.) On top of being rich in antioxidants, which she says help neutralise free radicals that can damage blood vessels and lead to plaque buildup, it is also a great source of fibre.
Black beans, lentils and other legumes
Legumes like black beans and lentils come with loads of health benefits, especially when it comes to supporting the heart. Py loves lentils especially for their fibre and protein content, and antioxidant properties. Black beans are also high in fibre content and have antioxidant properties to lower cholesterol and high blood pressure, and reduce the risk of heart disease.
Berries
Other fruits you can turn to for heart health, Py says, are berries. Strawberries, blackberries and raspberries are all rich in vitamins and antioxidants, which are known to reduce inflammation and the risk of cardiovascular disease.
Salmon
Salmon is one of the healthiest food options because of its omega-3 fatty acid content. Py especially loves it for the heart as she says it reduces inflammation, lowers the fat lipids in your blood, maintains a healthy heart rhythm, and protects against plaque buildup.
Olive oil
Olive oil comes with many health benefits, such as its ability to boost our gut health and serotonin levels. Where our heart is concerned, it contains healthy fats, says Py, which makes it great for heart health. Studies show that regular consumption of the oil may help reduce the risk of cardiovascular disease.
Sweet potato
Py loves sweet potatoes for the heart. They are packed with fibre and potassium. “[Potassium] can help regulate blood pressure by counterbalancing the effects of sodium and easing pressure on blood vessel walls, in turn reducing heart disease and stroke risk,” she says. “Most people do not consume enough, which is why focusing on these sources is especially important.”
Figs
Another recommendation from Py, figs are packed with potassium and fibre to lower cholesterol and reduce the risk of heart disease.
Lean meats
When thinking about heart-healthy proteins, which Py says support metabolic health and lean muscle mass, you’ll want to pick lean meats like chicken or turkey breast. She explains that replacing red or processed meats with these alternatives can significantly lower cardiovascular risk.
Yoghurt
Studies show that eating two servings of plain yoghurt a week lowers the risk of cardiovascular disease.
Quinoa
Brown and tri-colored quinoa is rich in protein, vitamins, minerals and peptides. Studies show that it can help regulate blood sugar levels, reduce inflammation, and prevent and treat cardiovascular diseases.
Wholegrain bread
Go the wholegrain route. Studies show that wholegrain bread can reduce the risk of coronary heart disease and cardiovascular disease, as well as diabetes and respiratory disease.
Tofu
Not only is tofu a great source of protein, it also benefits your heart. Studies show that tofu and soy-based products may reduce the risk of developing heart disease.
.jpg)
