Eat Your Way To A Healthy Heart
In the UK, heart disease causes 23,000 premature deaths each year and is the leading cause of death worldwide, accounting for 16% of male and 10% of female deaths before the age of 65.
Your diet plays a pivotal role in your heart health, influencing blood pressure, cholesterol and inflammation – all of which have a bearing on your risk of heart disease.
The following foods will help to boost heart health and reduce your risk of developing heart disease in the years to come.
|Leafy green vegetables|
Kale, spinach, chard, collard greens, turnip greens
|Rich in vitamin K and nitrates, which have been shown to promote heart health and reduce blood pressure.|
Strawberries, blackberries, raspberries, blueberries
|High in antioxidants, which have been shown to reduce the risk of heart disease.|
|Avocados||Rich in monounsaturated fats and potassium, which has been shown to reduce cholesterol and blood pressure.|
|Walnuts||High in micronutrients including copper, manganese and magnesium. Studies have shown a couple of walnuts could help protect against heart disease.|
|Garlic||Contains allicin, a compound believed to reduce blood pressure and cholesterol. Garlic may also inhibit blood clot formation, reducing your risk of stroke.|
Chia, linseed, hemp, sunflower, pumpkin
|High in omega-3 fatty acids and fibre, which has been shown to reduce blood pressure and cholesterol levels. Hemp seeds contain an amino acid that has been shown to reduce inflammation within the blood.|
|Tomatoes||Rich in lycopene – a natural plant pigment with powerful antioxidant properties. This helps to reduce inflammation and therefore decrease your risk of heart disease.|
|Almonds||High in heart healthy monounsaturated fats and fibre as well as plenty of vitamins and minerals shown to boost heart health.|
Salmon, mackerel, sardines, tuna
|Rich in omega-3 fatty acids, which has been shown to significantly reduce blood pressure and cholesterol.|
|Dark chocolate||High in antioxidants, lowering your risk of heart disease. But be sure to choose a cocoa content of at least 70% and eat in moderation to reap the full benefits.|
|Olive oil||Rich in antioxidants and monounsaturated fats, associated with a lowered risk of heart disease and decreased blood pressure.|
Rye, barley, buckwheat, brown rice, oats, quinoa
|High in fibre, associated with a decrease in cholesterol and blood pressure and lowered risk of heart disease.|
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