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A nutritionist highlights that certain foods can enhance and safeguard your heart health if included in your diet this month. Registered Nutritionist Lily Keeling, speaking ahead of World Heart Day on September 29, emphasized that the right foods can help reduce blood pressure and lower cholesterol levels.
Lily, who works as a Recipe Development Manager at Green Chef, stated: “Maintaining a balanced diet is essential for keeping a healthy heart. It is well-known that your dietary choices can affect your overall health, influencing both blood pressure and cholesterol levels.
“By regularly incorporating these heart-healthy foods into your meals, you can not only enhance your general health and well-being but also specifically support your heart health. However, if you ever have concerns about your heart’s condition, it is crucial to consult a medical professional immediately. As one of the body’s most vital organs, understanding any irregularities or knowing what is normal for you is important.”
Lily mentioned that leafy green vegetables such as spinach, kale, cabbage, and broccoli can assist in promoting a healthier heart. She explained: “Introducing spinach into your diet is an excellent way to increase your intake of vitamin C, calcium, and iron, as it is one of the most readily available and nutrient-dense vegetables.
“Spinach is also rich in vitamin K, which is crucial for supporting overall health and well-being. It is low in calories and high in fiber.” She suggests integrating leafy greens into smoothies, sauces, marinades, and soups to boost your daily consumption.
Healthy fats
Salmon, avocado, olive oil, and walnuts contain high levels of monounsaturated and polyunsaturated fats, which are essential for promoting heart health when consumed in moderation.
Incorporating healthy fats into your diet can be both easy and delicious. Lily recommends either grilling or baking salmon and adding it to a summery salad dish, along with diced avocado, a drizzle of olive oil and a sprinkle of chopped walnuts, along with plenty of leafy greens.
Whole grains and oats
To boost your heart health, Lily suggests opting for wholemeal or granary breads, pastas and brown rice. These simple swaps can keep your recipes tasty, while supporting your heart health.
“If you’re looking for healthy meal prep ideas, a great way to increase your oat intake is through delicious overnight oat recipes,” she comments.
“Fill your dish with tasty berries, creamy textures such as Greek yoghurt or peanut butter and store in the fridge ready to tackle the day.”
Protein-rich foods
Foods such as lean meats, fish and eggs are a great source of protein, and when consumed as part of a well balanced diet, can help to support overall well being and boost heart health.
She comments, “Start by incorporating lean meats like chicken or turkey into your meals by grilling, baking, or stir-frying them with a side of nutrient-rich vegetables.
“Include fish in your diet by enjoying grilled or baked fillets a few times a week, and try incorporating a range of fish such as trout and mackerel, which are rich in heart-healthy omega-3 fatty acids.
“Eggs are incredibly versatile and can be enjoyed in a number of ways: scrambled for breakfast, boiled as a snack, or added to salads and sandwiches.”
What foods should you limit when boosting your heart health?
If you’re looking for ways to boost your heart health through your diet, it’s vital to understand which foods you should limit or replace with healthier alternatives.
Lily advises limiting foods that are high in salt and saturated fat by consuming them in moderation and as part of a well-balanced diet. She recommends not completely eliminating fatty cuts of meat, butter, cream, and cheese but limiting your intake.
Likewise, added sugars and alcohol can also have an adverse effect on overall wellbeing, and the amount you consume should be closely monitored.
