Healthiest foods to boost heart health

Feb 05, 2013

Lex Gueco is an American-born Glasgow-based writer who has also contributed to the BBC. She is the bon vivant chronicling her edible musings and global adventures on Instagram. When shes not busy travelling, writing, cooking/baking, ente...

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Reduce your risk of heart disease with these whole foods

From SheKnows UK

Heart-healthy foods deliver powerful doses of phytonutrients that prevent and repair damaged cells.

A colourful diet

We are spoiled with the abundance of colourful fresh fruits and vegetables that are available in all shapes and sizes, including organic varieties. These glorious produce are filled with beneficial phytonutrients, vitamins and minerals. By consuming at least five portions of fruits and vegetables a day, you can reduce the risk of developing cardiovascular disease and rid your bloodstream of free radicals.

Fibre and heart health

With a high-fibre diet, your digestive tract will thank you; you will probably feel a little lighter, maybe a new woman — well, maybe not to that extent. Fibre cannot be digested but it acts as nature's broomstick in the intestines. Numerous studies have confirmed fibre's importance and role in a healthy diet, especially with regard to heart-health. One common theory suggests that once fibre is in the digestive tract, it transforms into a binding agent that attaches itself to cholesterol and prevents it from being absorbed into the body, which would cause further damage to your arteries.

Heart-healthy foods

So what heart-healthy whole foods can you include in your daily routine to reap the benefits?

Salmon and Tuna

Benefits: Omega-3 fatty acids

Try it: Grilled on a vibrant dark leafy green salad with a tangy dressing.

Flaxseed

Benefits: Fibre, omega-3 fatty acids and phytoestrogens

Try it: You can sneak flaxseed on to nearly everything from your morning cereal to salads and even baked goods.

Oatmeal

Benefits: Soluble fibre, omega-3 fatty acids, magnesium, potassium, folate, calcium and niacin

Try it: Prepare it with skimmed or coconut milk, a pinch of cinnamon and blueberries for the perfect start to the day.

Legumes

Benefits: Soluble fibre, omega-3 fatty acids, B-complex vitamins, niacin, folate and magnesium

Try it: Create a colourful bean salad with a variety of diced raw vegetables including red bell peppers, topped with aromatic herbs and a vinaigrette dressing.

Nuts

Benefits: Phytosterols, plant-based omega-3 fatty acids, mono- and polyunsaturated "healthy" fats, fibre, folate, Vitamin E and magnesium

Try it: Chop up a handful and toss into a low-fat Greek yoghurt with berries for a fabulous healthy snack or dessert.

Berries

Benefits: Fibre, carotenoids, flavonoid, polyphenol, Vitamin C, calcium, folate, magnesium and potassium

Try it: Perfect alone as a snack or toss them into your morning porridge or cereal.

Carrots

Benefits: Fibre and carotenoid

Try it: When chopped they pair perfectly with hummus for an easy go-to snack.

Spinach

Benefits: Fibre, carotenoid, B-complex vitamins, magnesium, folate, potassium and calcium

Try it: Spinach is very versatile; it can go in green smoothies, omelettes, fantastic salads or is the perfect green for sandwiches or wraps.

Broccoli

Benefits: Fibre, carotenoid, calcium, folate, potassium, and Vitamins C and E

Try it: Along with sliced carrots, broccoli also goes well with hummus for a healthy snack alternative.

Sweet potato

Benefits: Fibre, carotenoid, Vitamins A, C and E

Try it: Roast the sweet potato and serve with a dollop of butter and sprinkle of cinnamon for a wonderful accompaniment at dinner.

Red bell peppers

Benefits: Fibre, carotenoids, potassium, folate and B-complex vitamins

Try it: When sliced, red bell peppers make perfect dippers for hummus and when diced they add the perfect crunch and vibrancy to a bean salad.

Asparagus

Benefits: Fibre, carotenoids, folate and B-complex vitamins

Try it: Asparagus are the perfect side dish to any meal, simply steamed or grilled with a touch of lemon juice and extra virgin olive oil and seasoned with salt and pepper.

Oranges

Benefits: Fibre, carotenoids, flavonoids, folate, Vitamin C and potassium

Try it: Nothing beats a juicy fresh orange slice. Be wary of orange juices, as they tend to be high in sugar content.

Tomatoes

Benefits: Fibre, carotenoids, potassium, folate and Vitamin C

Try it: For a light and refreshing dish but never short on flavour, try a cherry tomato and rocket salad.

Indulge in these treats

Not everyone can be a saint all the time. You can indulge in these heart-healthy foods every once in a while and still reap benefits:

Tea

Benefits: Flavonoids

Try it: Everyone loves a cuppa!

Dark chocolate

Benefits: Flavonoids

Try it: Anything at or above 70 percent cocoa is fair game but enjoyed in moderation. Haven't crossed to the dark side? The key to enjoying dark chocolate is to bite, chew on the chocolate, then let it melt in your mouth to let the flavour sink in. You will thank us later.

Red wine

Benefits: Flavonoids

Try it: In moderation, a glass of red wine could help improve HDL or "good" cholesterol. However, that's no excuse to polish off a case by the weekend.

Benefits of vitamins and nutrients in heart-healthy foods

Vitamins C and E

Antioxidants rid the body of free radicals.

Magnesium, potassium and calcium

Reduce blood pressure.

Phytoestrogens

Plant-based oestrogen hormone, which studies have suggested helps lower the risk of blood clots, stroke and cardiac arrhythmias. Studies have also cited that phytoestrogens help lower LDL or "bad" cholesterol, triglycerides and blood pressure.

Omega-3 and alpha-linolenic fatty acids

These help boost the immune system, reduce blood clots, heart attacks and blood pressure. Additional benefits include increased HDL or "good" cholesterol levels and lower triglyceride levels. They also help keep arteries clear and are anti-inflammatory.