Your heart and blood vessels, collectively known as the cardiovascular system, are responsible for pumping and transporting blood throughout the body, delivering oxygen and essential nutrients to organs and muscles to keep them functioning at their best. Taking care of your heart is therefore key to maintaining overall health and wellbeing. Cardiovascular disease (CVD) remains the leading cause of death worldwide, but diet and lifestyle can play a powerful role in prevention. Research shows that risk factors such as high blood pressure, elevated cholesterol and inflammation can be effectively managed through nutrition. Adopting a heart-healthy diet supports cardiovascular function and improves your overall health. Even small, consistent changes in your daily routine can lead to significant long-term benefits for your heart. Below are some points to remember.
Foods to include in your diet
High-fibre foods
Wholegrains (oats, quinoa, brown rice), legumes (lentils, chickpeas) and vegetables are all high in fibre, particularly soluble fibre, which is the type that helps lower LDL ('bad' cholesterol). Fibre also slows digestion and stabilises blood sugar. Studies show that increasing fibre intake significantly reduces CVD risk and mortality.
Healthy fats
Unsaturated fats, especially the omega-3 fatty acids found in oily fish (salmon, mackerel, sardines), nuts (especially walnuts and almonds) and seeds (chia and flaxseeds) help reduce inflammation and lower triglyceride levels. Olive oil contains monounsaturated fats and polyphenols, which also improve levels of HDL (good) cholesterol and improve blood vessel function.
Fruits and vegetables
Leafy green vegetables (spinach and kale) are rich in nitrates, which help dilate blood vessels and improve circulation. Berries, tomatoes and citrus fruits contain flavonoids and polyphenols that help reduce arterial stiffness and vessel function, which reduces the risk of high blood pressure.
Plant-based protein
Try eating more beans, lentils, tofu and nuts, which are linked to a reduced risk of CVD. In addition, soy-based products and legumes contain phytoestrogens, which have been found to support vascular health.
Dark chocolate (85%+) and green tea
Both contain flavonoids that help lower blood pressure. Green tea also contains antioxidants that help lower LDL cholesterol and improve blood vessel function.
Foods to limit
Processed meats and red meat
A high intake of processed and red meats is associated with increased CVD risk. Limiting these foods can contribute to better heart health. Try swapping out meat for plant-based sources of protein.
Refined carbs and sugars
Studies show that diets high in refined carbs and added sugars are linked to adverse CVD outcomes. Try swapping desserts for fresh fruit and yogurt.
Excess salt
High sodium intake is associated with increased blood pressure, which is a risk factor for CVD. Try slowly reducing or halving the salt in recipes, and avoid added salt at the dinner table.
What else can I do?
Regular exercise
Regular physical activity is associated with a significant reduction in CVD risk. Aim for at least 150 minutes of moderate intensity (brisk walking, cycling) or 75 minutes of vigorous intensity (such as a HIIT workout) aerobic exercise per week.
Prioritise sleep
Research shows that poor sleep quality is linked to an increased risk of CVD and stroke. Aim for seven to nine hours per night, and try to go to bed and wake up at the same time every day, even at weekends.
Manage stress
Chronic stress contributes to high blood pressure and other cardiovascular risk factors. Try to add stress management techniques to your daily routine, like meditation and mindfulness. And, laugh more – laughter is known to lower stress hormones.
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Dr Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
source https://www.bbcgoodfood.com/health/eat-well-for-heart-health
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