Winter chills often see us seeking out warm meals. But with stodgy sauces, calorie-laden curries and pie and mash the order of the day, it’s not surprising that we often pile on the pounds and see our cholesterol levels sky rocket.It’s time to choose wisely, says dietitian Victoria Taylor from the British Heart Foundation (bhf.org.uk). “The good news is you can choose comfort foods that make you feel warm and cosy while also looking after your heart health.”
Grabbing vegetable soup at lunchtime is a great alternative to your usual cheese and ham sarnie. It will help increase your intake of vitamins, minerals and fibre, while research has linked eating soup to reducing your overall daily calorie intake. Meanwhile a University of Nebraska study in the US has revealed that a bowl of chicken soup provides anti-inflammatory benefits, easing the symptoms of a cold.
Top tip: A portion of chicken and vegetable soup from Greggs comes in at just 105 calories.
Millions of us like a spud and though they do contain vitamin C, they don’t count as one of your five-a-day. Try sweet potatoes instead, which do count. They also contain beta-carotene which converts to vitamin A to boost eye health and has been linked to bolstering immunity.
Top tip: You can also make sweet potato wedges as a healthier alternative to traditional chips.
Eggs are no longer thought to be a big risk for your cholesterol levels and are low in saturated fat. They’re good for healthy bones too, as they’re one of the few food sources of vitamin D, which is normally made through our bodies absorbing sunlight – so we tend to lack it in winter. Eggs also contain choline, linked to reducing the risk of dementia and depression.
Top tip: Having boiled eggs rather than fried ones reduces the fat and calorie content.
Did you know that the cupboard staple counts as one of your five-a-day recommended portions of fruit and veg? The tomato sauce the beans come in is a source of lycopene, linked to reducing cancer risk. Beans on toast is low in calories and fat, packed with protein for boosting your muscles and plenty of fibre for good digestion.
Top tip: Serve them on wholemeal toast to boost the fibre content even further and get a slow-energy release.
Get your oats in the morning. They’re protein-rich and packed with B vitamins for energy. The high fibre levels not only help to keep you fuller, but porridge contains the sort linked with reducing your cholesterol levels, lowering the risk of suffering a heart attack or stroke. A study published in Nutrition Research found that eating oats increases the chance of maintaining a healthy body weight.
Top tip: Add blueberries. Boffins found they can help to lower blood pressure and boost brain function.
For more hearth healthy recipes, go to bhf.org.uk
