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Five foods to boost your heart health

Five foods to boost your heart health

Maintaining a healthy heart is essential for overall wellbeing. The good news? Small dietary changes can significantly boost your cardiovascular health. This article explores five heart-healthy foods and offers practical tips for adding them to your meals.

Why is diet important for heart health?

Your diet plays a crucial role in keeping your heart strong and healthy. The right foods can help lower cholesterol, reduce blood pressure, and prevent inflammation – all key factors in reducing the risk of heart disease. Research confirms that certain foods provide the nutrients your heart needs to thrive [1].

Here are some foods that may support your heart health:

1. Oily fish: Nature’s Omega-3 powerhouse

Why it helps: Rich in omega-3 fatty acids, oily fish like salmon, mackerel, and sardines help reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias [2].

How to include it:

  • Grill or bake salmon with a squeeze of lemon and a sprinkle of herbs for a quick, heart-healthy dinner.
  • Add canned sardines to a Mediterranean salad with olives, tomatoes, and cucumber.
  • Try making a smoked mackerel paté by blending mackerel with low-fat cream cheese and lemon juice for a nutritious snack or sandwich filling.
  • Incorporate fish into stews or soups, like a warming fish chowder or a spicy fish curry.

2. Leafy greens: a nutritional boost

Why they help: Leafy greens such as spinach, kale, and Swiss chard are high in vitamins, minerals, and nitrates, which improve blood flow and reduce arterial stiffness [3].

How to include them:

  • Blend spinach into a morning smoothie along with frozen berries and a banana for a nutrient-packed start to your day.
  • Use kale as a base for hearty salads, massaging it with olive oil and lemon juice to soften the leaves.
  • Add Swiss chard or spinach to pasta dishes, lasagnas, or casseroles to increase your vegetable intake.
  • Make a green pesto using kale or spinach, garlic, olive oil, and nuts, and toss it with whole-grain pasta or spread it on toast.

3. Nuts and seeds: tiny but mighty

Why they help: Packed with healthy fats, fibre, and antioxidants, nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds support healthy cholesterol levels and reduce inflammation [4].

How to include them:

  • Sprinkle chia seeds or flaxseeds over yoghurt, oatmeal, or smoothie bowls for added texture and nutrition.
  • Snack on a handful of almonds or walnuts for a heart-healthy energy boost between meals.
  • Add crushed nuts to baked goods like muffins or banana bread to incorporate heart-friendly fats.
  • Use ground flaxseeds as an egg substitute in vegan recipes or mix them into soups and stews for a nutritional boost.

4. Whole grains: sustained energy for your heart

Why they help: Whole grains like oats, quinoa, and brown rice are rich in fibre, which helps lower LDL (bad) cholesterol and improve overall heart health [5].

How to include them:

  • Start your day with a bowl of porridge topped with fresh fruit, nuts, and a drizzle of honey.
  • Substitute white rice with quinoa or farro in salads, stir-fries, or as a side dish.
  • Choose whole-grain bread and pasta over refined versions, pairing them with nutrient-rich toppings like avocado or hummus.
  • Bake with whole-grain flours to make healthier versions of your favourite cakes, pancakes, or breads.

5. Berries: sweet and heart-healthy

Why they help: Berries such as strawberries, blueberries, and raspberries are loaded with antioxidants that combat oxidative stress and reduce inflammation, two factors linked to heart disease [6].

How to include them:

  • Add fresh or frozen berries to smoothies for a refreshing and antioxidant-rich drink.
  • Mix them into plain or Greek yoghurt for a simple and nutritious dessert.
  • Use berries as a topping for whole-grain cereal or porridge to add natural sweetness.
  • Make a homemade berry compote by simmering mixed berries with a little water and honey, and use it as a topping for pancakes or toast.
  • Create a berry salad by combining different types of berries with a sprinkle of mint leaves for a refreshing snack or dessert.

Practical tips for heart-healthy eating

Incorporating these foods into your diet is easier than you think. Here are some tips to get started:

  • Plan your meals: Prepare weekly menus featuring heart-healthy ingredients to ensure balanced and varied meals.
  • Snack smart: Keep nuts, seeds, and fresh berries on hand for quick, nutritious snacks.
  • Cook creatively: Experiment with recipes that include whole grains, leafy greens, and oily fish to keep meals interesting and enjoyable.
  • Read labels: Choose minimally processed foods to maximise nutritional value and avoid hidden sodium or trans fats.
  • Batch cooking: Prepare larger portions of heart-healthy dishes, such as soups, stews, or casseroles, and freeze them for convenient meals during busy days.
  • Explore international cuisines: Incorporate Mediterranean, Japanese, or other heart-friendly cuisines into your meal plan for diverse flavours and nutrient-rich ingredients.
  • Use heart-healthy oils: Opt for olive oil, avocado oil, or other unsaturated fats for cooking and dressings.

Check your heart health

Understanding your heart’s specific needs can guide better dietary and lifestyle choices. MyHealthChecked offers at-home tests that provide personalised insights into cardiovascular health. MyHealthChecked’s Heart Profile DNA Test analyses genetic factors that may influence your risk of heart-related conditions, helping you understand your unique predispositions. This insight empowers you to make informed decisions about your diet, exercise, and lifestyle to optimise heart health.

Similarly, MyHealthChecked’s Heart Profile Blood Test provides a snapshot of key indicators, such as cholesterol levels and inflammatory markers. These results offer a detailed view of your current cardiovascular health, enabling targeted actions to improve or maintain it. With these tests, you can take proactive steps toward a healthier, more informed lifestyle, tailored specifically to your heart’s needs.

In summary

Eating for a healthy heart doesn’t have to be complicated. By adding foods like oily fish, leafy greens, nuts, whole grains, and berries to your diet, you can support your cardiovascular health while enjoying delicious meals. Simple changes, such as snacking on nuts, cooking with heart-healthy oils, or planning meals with whole grains and leafy greens, can make a big difference. At-home tests like the Heart Profile DNA Test and Heart Profile Blood Test from MyHealthChecked can help you take personalised steps towards optimal heart health.

Reviewed by Dr Yiannis Mavrommatis

References

1. National Institute for Health and Care Excellence (NICE). Cardiovascular disease prevention: evidence and guidelines. NICE; 2023. Available from: https://www.nice.org.uk/guidance/ng136

2. European Society of Cardiology (ESC). Omega-3 and heart health. ESC; 2023. Available from: https://www.escardio.org/

3. British Dietetic Association (BDA). Nitrates in leafy greens: benefits for arterial health. BDA; 2023. Available from: https://www.bda.uk.com/resource/leafy-greens-nitrates.html

4. HEART UK. Cholesterol-lowering benefits of nuts and seeds. HEART UK; 2023. Available from:https://www.heartuk.org.uk/step-4-eat-and-live-smart/cholesterol-smart-nuts

5. HEART UK. Whole grains and heart health. HEART UK; 2023. Available from:https://www.heartuk.org.uk/low-cholesterol-foods/wholegrains-

6. British Dietetic Association (BDA). Antioxidants in berries and cardiovascular benefits. BDA; 2023. Available from: https://www.bda.uk.com/resource/berries-and-heart-health.html