As Benjamin Franklin once said, “An ounce of prevention is worth a pound of cure.” Heart-health is no exception. Cardiovascular disease is the second most common cause of death in the U.K. The good news is that 9 out of the 10 strongest risk factors for heart disease are preventable by improvements in our diet and lifestyle.
The Mediterranean diet, which is full of vegetables, salads, nuts, fish and oils is known to support longevity and a healthy heart.
Most of us have come to believe that ‘low-fat’ and ‘diet’ food brands form the basis of a healthy-heart diet. However, what we now know is that this low-fat message can actually be harmful. The Mediterranean diet, which is full of vegetables, salads, nuts, fish and oils is known to support longevity and a healthy heart, yet as much as 70% of its caloric intake comes from high-fat foods.
A few simple dietary changes can make the world of difference to your cardiovascular health. Here are 10 simple nutrition tips for a healthier heart:
1. Increase your intake of fatty fish such as anchovies, sardines, herring, mackerel, salmon and tuna. Oily fish are high in omega-3 fatty acids, which can reduce inflammation and help prevent heart disease. Although rising mercury levels in our seas are a concern, most oily fish also contain high levels of selenium, which counteracts the adverse effects of mercury exposure.
2. Choose the right oils. If cooking on a high heat, make sure you use saturated fats that have a high smoke point and will not oxidise. These include: ghee, goose and duck fat, butter, lard, (all from grass-fed organic sources), coconut oil and palm oil. If using low heat, use moderately stable monounsaturated fats such as avocado oil, macadamia nut oil, olive oil, and sesame oil. Do not heat flaxseed oil and nut oils as they are easily damaged by heat.
3. Try and avoid vegetable oils entirely. They require industrial processes and, when exposed to heat, can become toxic.
4. Try to avoid trans fats. These artery-clogging fats are found in fried foods, biscuits, pastries, and French fries.
5. Increase your organic fruit and vegetable intake. Berries are full of heart-healthy phytonutrients and soluble fibre. Try blueberries, strawberries, cranberries or raspberries added to yoghurt or oatmeal. Try to get at least 10 portions of fruit and veg into your diet every day
6. Dark chocolate is good for your heart but make sure it is at least 70% cocoa and eat in moderation.
7. Nuts make a great healthy-heart snack. Walnuts, almonds and macadamia nuts are high in omega-3 fatty acids as well as vitamin E, magnesium folate and fibre.
8. Choose wholegrain carbohydrates such as quinoa and brown rice. With obesity and diabetes being considered a higher risk factor than cholesterol for heart disease, avoiding foods that contain refined flour and are high in sugars and limiting your carb intake to 25g-30g a day will go a long way to reducing your risk for heart disease.
9. Small amounts of cheese and yoghurt are a good source of calcium and support cardiovascular health.
10. Finally, relax and enjoy your meals. A glass of red wine (not a bottle), rich in resveratrol and important antioxidants, has many heart-healthy benefits. The Mediterranean culture of long meals shared with many family members has its benefits as well.
Tracy Tredox is a Nutritional Therapist, living and working in London. When not consulting with clients, she posts articles, tips and recipes on current health and nutrition issues at: https://tracytredox.com
Autumn issue of Thrive Magazine is OUT NOW
If you’re looking for some health ideas and recipes to kick-start your health routine, grab our Autumn Issue. At Thrive we only bring you reliable and trustworthy content, covering health, nutrition, and wellness.
Autumn issue of Thrive Magazine is OUT NOW TO BUY
Inside this Autumn issue:
• Hot Products – the latest finds in healthy eating for Autumn
• Increasing your fibre intake
• Foods for healthy joints and bones
• Focus on foods for fertility
• Nutrition in the new world – is our food still fit for purpose?
• The health benefits of turmeric
• Antibiotics – reducing our use with CNM College of Naturopathic Medicine
• Herbs to maintain a healthy heart
• Q & A with Rowan Cheshire – Olympic Freestyle Skier
• UK Health and Nutrition events for 2018/2019
• Why stretching is so important – James Golden
• Real life ‘Food Journeys’ with Lauren Tickner
Plus delicious recipes including: Vegan Broccoli Tabbouleh / Roasted miso aubergine with honeyed blackberries / Superfood quinoa salad Autumn vegan butternut squash quiche / Apricot and rose water cake / Autumn berry vegan pavlova
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