In order to protect the heart muscle against disease, nutritional therapist Rachel Graham recommended eating protective fats – and where they come from.
“Taking care of our heart health should be a top priority, and one of the best ways to do this is by watching what we eat,” said Graham.
“A healthy diet can help us maintain healthy cholesterol levels, stable blood glucose and normal blood pressure, all of which are critical for a healthy heart.”
Heart-friendly ingredients Graham recommended include omega-3 essential fats.
“Omega-3 essential fats are heart-healthy fats,” said Graham. “And we must get these from dietary sources.”
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Foods rich in omega-3 fats include salmon, mackerel, kippers, sardines, herrings, flaxseeds and chia seeds.
“Omega-3 essential fats can lower cholesterol levels, lower harmful triglycerides in the bloodstream and lower inflammation which is often associated with heart disease,” explained Graham.
Graham says the “key to preventing heart disease is to consume all the healthy heart-friendly ingredients your cardiovascular system relies on”.
Another example of heart-friendly foods is “whole, unprocessed foods”.
These should be the “mainstay of your diet”, such as fruits, vegetables, whole grains, lean protein, nuts, and seeds.
Graham also has two top spices she is a fan of – ginger and turmeric.
These are described as “some of nature’s most potent anti-inflammatory foods”.
In addition to adding heart-friendly foods into your diet, it’s also important to cut out on unhealthy foods and beverages.
Graham said: “Limit your intake of processed foods that are high in salt, added sugars, saturated fats and/or trans fats.”
Another key way to help protect the heart is to “avoid fizzy drinks and sports drinks”.
Graham added people should “opt instead for water and herbal tea”.
“Lastly, versatility is an essential factor to consider when choosing foods for a healthy heart,” said Graham.
“It is essential to have a varied diet that includes different types of fibre and nutrients our body needs to function optimally.”
Four easy steps for better heart health
- Eat foods rich in omega-3 fatty acids, such as oily fish
- Eat whole unprocessed foods, such as fruit and vegetables
- Add ginger and turmeric to some of your meals
- Eat a variety of healthy foods
Rachel Graham is a Nutritional Therapist and Medicinal Chef, working on behalf of Linwoods.
