Each day, your heart beats about 100,000 times and pumps about 23,000 litres (5,000 gallons) of blood around your body. This provides oxygen and nutrients to body tissues, whilst the unwanted carbon dioxide and waste product are removed via the lungs and kidneys. The heart can be affected by a number of factors, such as high cholesterol that can cause heart disease, especially if it oxidises. It is essential therefore, that we look after this vital organ and we can do so by eating a healthy balanced diet. Please read on to see what foods and lifestyle factors support optimal heart health.
Heart-healthy nutrients and foods
• Phytoestrogens in plants have a weak oestrogen-like action in the body. Studies suggest they may lower the risk of blood clots, stroke and cardiac arrhythmias. They may also help lower total and LDL “bad” cholesterol and triglycerides, and even blood pressure. Flax, soya, most fruits and vegetable, some grains and pulses.
• Phytosterols are plant sterols are seen to be effective in reducing blood cholesterol. Most plant foods, olive oil, nuts, seeds, wholegrains, pulses.
• Carotenoids are heart-protective antioxidants that prevent the oxidation of LDL cholesterol in the arteries. Colourful fruits and vegetables.
• Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, prevent inflammation and reduce LDL ‘non-beneficial’ cholesterol. Berries, orange fruits, herbs and spices, tea, cocoa, nuts, seeds, vegetables.
• The anti-inflammatory omega-3 fatty acids [EPA & DHA] and [ALA] can help increase HDL ‘good’ cholesterol levels, lower triglyceride levels and blood pressure, and protect arteries from plaque build-up and blood clots. Oily fish, marine algae (EPA and DHA), flax, walnuts, chia (ALA).
• B-complex vitamins like vitamin B-12, folate and vitamin B-6 - protect against blood clots and atherosclerosis or hardening of the arteries. Vitamin B-3 helps increase HDL “good” cholesterol. Meat, poultry, fish, seafoods, eggs, garlic, dairy, greens, pulses, seeds.
• Vitamins C and E are antioxidants that protect cells from free radical damage. Berries, citrus fruits, certain greens, peppers, tomatoes, cruciferous vegetables.
• Magnesium, potassium and calcium all help lower blood pressure. Wholegrains, leafy greens, garlic, pulses, squashes, avocados, bananas, dairy products.
• Fibre-rich foods help lower cholesterol and fat levels, by attaching to fats in the gut and removing them. Wholegrains, starchy vegetables, fruits, pulses.
10-point diet & lifestyle plan for a healthy heart
1. Ditch the salt (sodium): Over consumption of salt leads to high blood pressure. Try adding less to your cooking, or to meals, or use low-sodium salt - you will soon get used to it. Also watch out for high salt levels in processed foods like bread and sauces.
2. Get your minimum of 7 veg and fruit a day: These provide the nutrients and antioxidants that support heart health. Choose half a plate of vegetables at every meals, add low sugar fruit to breakfasts, snack on veggie sticks and incorporate more vegetables into meals.
3. Eat oily fish: 2 x week. Fish such as mackerel, sardines and salmon are an excellent source of omega-3 fats (DHA & EPA), which can help protect against heart disease. Omega 3 supplements, such as fish oils, or marine algae [vegan] are also beneficial.
4. Cut back on heavy use of saturated fats: A cause of high cholesterol! Choose leaner cuts of meat, avoid pastries, biscuits and cakes, steam or grill foods rather than frying.
5. Drink less: Alcohol increases blood pressure – affecting blood vessels and can also contribute to weight gain. Excessive drinking can also contribute to cardiomyopathy, a disorder that affects the heart muscle.
6. Get active: This essentially strengthens the heart. Aim for 150 minutes (5 x 30min) of moderate-intensity aerobic activity every week. Fit it in where you can, such as brisk walking or cycling to work.
7. Give up smoking: Smoking is one of the main causes of heart disease. A year after giving up, your risk of a heart attack falls to about half of a regular smoker.
8. Manage your weight: Being overweight can increase your risk of heart disease. Stick to a well-balanced diet, which is low in unhealthy fats and sugar, but high in vegetables and fruit, combined with plenty of physical activity.
9. Walk off stress: If you are feeling under pressure, clear your mind with a walk and a change in scenery. It will help to reduce tension. If it is a brisk walk, it will also count towards your daily activity.
10. Sleep better: Studies show short sleep duration or poor sleep quality, is associated with high blood pressure, elevated cholesterol and atherosclerosis. We need between 7-9 hours a night. Try to get to bed early or deal with sleep problems should you have any. Try to relax before retiring by reading a book or taking a bath.
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