Ace-Heart-Health

7 foods you must eat to protect your heart

Burgers, pizza, fast food, pastry, biscuits and other high fat food, washed down with a good amount of an alcoholic or sugary drink – does this sound familiar? Maybe it’s coupled with a stressful job and no time for regular exercise?

Burgers, pizza, fast food, pastry, biscuits and other high fat food, washed down with a good amount of an alcoholic or sugary drink – does this sound familiar? Maybe it’s coupled with a stressful job and no time for regular exercise?
Most people think heart disease and strokes won’t affect them – you’re still young and there is still plenty of time…

Wrong! You might not feel any health symptoms – yet, but it’s still time for a rethink.

One in two deaths is caused by heart disease; and people suffering from heart attack and stroke can be as young as 30 years.

So, is it about time to take a change? Yes!

By cutting down on the fatty and sugary stuff and introducing the following seven foods into your diet you’re taking a big and healthy step and can lower your risk of heart disease.

These seven foods provide you with a variety of nutrients such as vitamins, minerals, antioxidants, omega-3s, phytonutrients, fibre and B-glucan and prevent blood clotting, reduce ‘bad’ cholesterol – this is to clean your arteries and fight free radicals. Eat:

2-3 portions of oily fish per week

Wholegrains, pulses and soya – all highly powerful with lots of healthy meal possibilities

Apples and oats – rich in B-Glucan which reduces bad cholesterol

Nuts like walnuts and almonds – eat a small hand full (25-30g) daily

Vegetable oils contribute to the omega 3 intake and a better balanced lipid profile: olive, rapeseed, walnut, flaxseed and soya oil

Fruit and vegetables – keep it colourful and aim for five portions a day. Eat broccoli, kale, tomatoes, peppers, apricots, grapes, etc

Red wine and dark chocolate – in small quantities like a small glass of red wine or one square of very dark chocolate per day – have been shown to be beneficial for heart health.

Are you up to taking it even further? Include some regular exercise and reduce your stress level.

Welcome to your new and healthy YOU!

Article by

Claudia Ehrlicher

Top dietitian

Claudia is a dedicated dietitian with a passion for food, teaching and motivating people to lead a healthy life

Discover more

Article by

Claudia Ehrlicher

Top dietitian

Claudia is a dedicated dietitian with a passion for food, teaching and motivating people to lead a healthy life

Discover more