We all know a balanced diet is key to good health – and introducing something as simple as antioxidant-rich vegetables, healthy oils and wholegrains can make a wealth of difference, especially to your heart.
Nutritionist Sarah Flower shares the top 10 foods you'll want to include in your diet to keep your heart as healthy as ever…
© Photo: iStockAvocados
They're the superfood of the moment, and are particularly beneficial due to their high levels of vitamin B6, which can help to regulate hormones. They are also one of the richest sources of vitamin E and a good source of monosaturated fats, and also have an anti-inflammatory affect, again helping to prevent the hardening of artery walls.
© Photo: iStockOats
Oats are packed with a fibre called beta-glucan, which has been shown to reduce bad cholesterol – so just one large serving of porridge each day can have a positive effect on your overall wellbeing.
© Photo: iStockTomatoes
These are packed full of powerful antioxidant lycopene, which can actively help to protect against high blood pressure or cholesterol, by preventing the cells from becoming damaged. Lycopene from tomatoes is more available and better absorbed by our body when the tomatoes are cooked, crushed or eaten with a little fat, such as olive oil or flax oil – if you want a boost of lycopene you can always try a natural supplement such as CardioMato.
© Photo: iStockDark chocolate
Rich in flavonols, dark chocolate can lower blood pressure and boost your metabolism for more effective fat burning. Some studies have also shown the antioxidants in dark chocolate can prevent bad cholesterol from sticking to your artery walls.
© Photo: iStockGrapefruit
This is a fruit packed with vitamin C, fibre, choline and lycopene. It can help balance blood lipid levels, particularly triglycerides, which when in excess, have been shown to harden artery walls. Grapefruits, especially red ones which have higher levels of lyocopene can also help to lower bad cholesterol.
© Photo: iStockGarlic
Garlic contains a range of vitamins and antioxidants which can benefit the health of your heart. Allicin, found in garlic cloves, has been shown to help protect against heart disease and can lower cholesterol and high blood pressure.
© Photo: iStockGreen tea
Green tea is well known for its antioxidant effects, but not many people are aware that it can also help to improve the health of the cell lining in blood vessels – this in turn could help protect against heart disease.
© Photo: iStockOily fish
Oily fish such as salmon, sardines and mackerel, which are rich in Omega 3, are an excellent source of selenium, vitamin D and protein. The British Heart Foundation recommends those with heart disease eat 2 - 3 portions of omega 3 rich foods per week to improve the health of their heart.
© Photo: iStockCinnamon
Cinnamon can help to balance blood sugar, as well as lowering blood pressure and cholesterol.
© Photo: iStockReduce salt
Too much salt increases your risk of high blood pressure and therefore heart disease. To help reduce your intake, read food labels and avoid processed foods, which are not only packed with salt, but also higher in sugar and bad fats.
