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Eat Your Way To A Healthy Heart

21.06.2018

In the UK, heart disease causes 23,000 premature deaths each year and is the leading cause of death worldwide, accounting for 16% of male and 10% of female deaths before the age of 65. 

Your diet plays a pivotal role in your heart health, influencing blood pressure, cholesterol and inflammation – all of which have a bearing on your risk of heart disease. 

The following foods will help to boost heart health and reduce your risk of developing heart disease in the years to come.

 

Leafy green vegetables

Kale, spinach, chard, collard greens, turnip greens

Rich in vitamin K and nitrates, which have been shown to promote heart health and reduce blood pressure. 

Berries

Strawberries, blackberries, raspberries, blueberries

High in antioxidants, which have been shown to reduce the risk of heart disease.

Avocados

Rich in monounsaturated fats and potassium, which has been shown to reduce cholesterol and blood pressure.

Walnuts

High in micronutrients including copper, manganese and magnesium. Studies have shown a couple of walnuts could help protect against heart disease. 

Garlic

Contains allicin, a compound believed to reduce blood pressure and cholesterol. Garlic may also inhibit blood clot formation, reducing your risk of stroke. 

Seeds

Chia, linseed, hemp, sunflower, pumpkin

High in omega-3 fatty acids and fibre, which has been shown to reduce blood pressure and cholesterol levels. Hemp seeds contain an amino acid that has been shown to reduce inflammation within the blood. 

Tomatoes

Rich in lycopene – a natural plant pigment with powerful antioxidant properties. This helps to reduce inflammation and therefore decrease your risk of heart disease. 

Almonds

High in heart healthy monounsaturated fats and fibre as well as plenty of vitamins and minerals shown to boost heart health. 

Oily fish

Salmon, mackerel, sardines, tuna

Rich in omega-3 fatty acids, which has been shown to significantly reduce blood pressure and cholesterol.

Dark chocolate

High in antioxidants, lowering your risk of heart disease. But be sure to choose a cocoa content of at least 70% and eat in moderation to reap the full benefits. 

Olive oil

Rich in antioxidants and monounsaturated fats, associated with a lowered risk of heart disease and decreased blood pressure. 

Whole grains

Rye, barley, buckwheat, brown rice, oats, quinoa

High in fibre, associated with a decrease in cholesterol and blood pressure and lowered risk of heart disease. 

 

For more about healthy eating please click onto one of the boxes below.  

We have a vast range of Workplace Nutrition Services - click here to find out more, or give us a call on 07778218009 for an informal chat.



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