Heart health is something that is always in the back of our minds when we sit down for a good meal, but is it consistently a driving force for the food we choose? It should be. For Australian women, coronary heart disease is second in the list of leading causes of death after dementia, demonstrating how important it is to keep your ticker in tip-top shape. Outside of lifestyle changes like reducing your salt intake or watching less TV, which have been studied and proven to support heart health, the foods you include in your diet play a major role in lowering your risk for heart-related illness.
The Australian Heart Foundation recommends including a variety of fresh, unprocessed foods from five key categories to achieve a heart healthy diet including:
- Vegetables, fruits and wholegrains
- Protein-rich foods
- Unflavoured milk, yoghurt and cheese
- Healthy fats and oils
- Herbs and spices
“What’s good for your heart is good for your brain and good for you in general,” says cardiologist Dr Arthur Agatston.
So what foods are the best ones to give your heart the love it deserves? Here are 14 foods that can help you eat your way toward a healthier you!
Salmon
Broiled, grilled, or baked — however you like it this tasty, fleshy fish is rich in omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection. If you need some inspiration to get cooking, check out these super simple salmon recipes.
Almonds
Want a snack that you can just grab by the handful and go? These crunchy, meaty nuts are big in omega-3s and provide an alternative to folks who may not like the bitter bite of fleshy walnuts (which are also great for your heart, by the way!).
Oatmeal
The breakfast of champions! The highly publicised benefits of eating your oatmeal have long shown it’s a wonderful meal for reducing cholesterol, but it's the plain, non-processed kind that you should be stocking up on. Instant and flavoured oats are often drenched in processed sugar. Plus, it can even be beneficial for weight loss.
Blueberries
If you're a blueberry lover, this will make you happy. These dark berries are packed with resveratrol and flavonoids, another antioxidant that helps prevent coronary disease. Put them in your oatmeal, in a smoothie, or in yoghurt. Delicious!
Green tea
Lower hypertension by pouring yourself a cup of green tea, long favoured by Chinese herbalists for its medicinal benefits. In this soothing, warm beverage, you'll find catechin and flavonids, antioxidants with multiple cardio benefits including reducing blood clots.
Soy milk
It’s high in the organic compound isoflavones, which has been shown to help reduce cholesterol. Unlike animal milk, soy milk contains no cholesterol and is naturally low in fat. It also contains niacin, which helps boost circulation.
Dark Chocolate
Yes! You’re not hallucinating. But pick one that contains at least 70% cocoa, which has been linked to lower blood pressure, because the healthiest dark chocolate bars have flavonols that relax arteries and increase blood flow. Make sure it doesn’t contain saturated fats from additives such as palm oil.
Broccoli
You knew this would be on the list! Your parents made you eat it as you grew up, but now you understand why. This green vegetable is low in cholesterol, high in fibre, and contains a wealth of antioxidants. It’s good for protecting your joints, too. There's so much good packed into this tiny vegie!
Sweet potatoes
Swap out your regular potatoes for this healthier alternative. A great source of Vitamin C, calcium, and iron, which help reduce high blood pressure. Eat the skin, too, which is full of heart-healthy nutrients.
Whole grains
Dr Agatston recommends whole grains free of glutens, including oat bran and rice, which regulate cholesterol. Avoid processed, refined grains, which are steeped in glutens that have been associated with heart ailments including clogged arteries.
Apples
Do not peel this ubiquitous fruit — that’s where all the antioxidants are, notably polyphenols, which shield cholesterol from free-radical assaults. Apples (of any colour) also contain pectin, which blocks the absorption of cholesterol, and fibre, which sweeps out cholesterol.
Oranges
Another source of pectin, this citrus fruit is also packed with a flavanoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
Avocado
The humble avo is loaded with monounsaturated fats, also known as “good fats” that can help minimise blood cholesterol and blood clots. This doesn't mean you should go crazy when it comes to this Aussie breakfast favourite. They are high in kilojoules (calories) so remember to watch your portions!
Olive oil
Make sure it’s extra virgin. The purer olive oil contains higher levels of “good fat” and antioxidants to help unclog your arteries and is considerably more healthy for your heart than vegetable oil and its cholesterol-inducing “bad” fats. It's the perfect way to liven up a salad!
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