Heart diseases are among the globe’s biggest health challenges. Thankfully, the nutrients hidden away in some of our favourite foods can have huge (and lasting) impacts on our hearts’ overall wellbeing. Here, we reveal the ingredients that can help to prevent cardiovascular diseases and keep your heart happy – with tips on how to maximise their benefits, courtesy of a registered nutritionist.
Almonds
A few almonds every day could help to keep coronary heart disease at bay. A 2019 review of studies looking at the health benefits of almonds, published in Advances in Nutrition, concluded that almonds could help to lower certain risk factors for heart disease by improving blood lipids (fats found in the blood stream) and reducing weight. Nuts can be high in fat, though, so it’s important not to eat too many.
Anchovies
“There is no better food for the heart than fish,” says registered nutritionist Dr Lucy Williamson. “The omega-3s in fish are a vital nutrient, yet so many people don’t like to cook with it.” To benefit your heart, try adding anchovies to your diet – not the salty filleted variety, but the whole fish, which you can buy either fresh or frozen. Anchovies are a great source of omega-3s, and they’re delicious served Mediterranean style, with a squeeze of lemon.
Avocado
Good news, avo lovers: adding one avocado per week to your diet could cut your risk of developing heart disease by 21%, according to research from the Journal of the American Heart Association. The study found that swapping out half a serving of food containing other types of fat for avocado could reduce the risk of heart disease, too. Making it part of your diet means you’ll benefit from lots of fibre, vitamins, minerals and unsaturated fat.
Barley flakes
Ever tried adding barley flakes to your muesli, overnight oats or smoothies? Here’s why you should. “Increased fibre in our diet really helps to keep blood sugar steady,” says Dr Williamson. “When we absorb sugar from our food, it’s actually a toxin in our blood – it can irritate the linings of the blood vessels – so we need to get it quickly out of our blood and into our tissues, where we can use it.” Barley flakes will up your fibre intake, reducing the absorption rate of sugar, and thereby keeping blood sugar low.