Written by Millie Rose Introduction February is Heart month. “Cardiovascular disease (CVD) is the leading cause of death worldwide”, causing “1 in 4 deaths”. Poor cardiovascular health increases the risk of heart attacks, strokes, heart failure, chronic kidney disease, peripheral arterial disease and the onset of vascular dementia (Public Health England, 2019). But how can you reduce the likelihood of this and improve your heart health? This blog aims to guide you on how to eat to reduce your blood pressure and cholesterol, improving your heart health. It will explore key food groups and their impact on heart health and how you can apply this to your lifestyle. Read until the end for myth debunking! Why is your heart so important? It is vital to keep your heart healthy because your heart pumps oxygen and nutrients to the organs in your body. A healthy heart is a result of genetics, physical exercise, a healthy diet, blood pressure and cholesterol. Most of which you have control. High blood pressure can damage blood vessels. The risk can be decreased by having a healthy diet, weight, not smoking, not excessively drinking alcohol and managing stress. Healthy blood pressure will fall between 90/60 and 120/80 mmHg (NHS, 2024). You may be eligible to check your blood pressure at a pharmacy if you do not have a machine at home. Cholesterol is a measure of fatty substance in your blood. It is increased by regularly eating foods high in fat, a sedentary lifestyle, smoking and drinking alcohol. Having high cholesterol can clog blood vessels, increasing the risk of CVD or strokes (NHS, 2022). A heart-healthy diet (British Nutrition Foundation, 2023), made using Canva How can food improve your heart health? A healthy diet is essential for a healthy heart. Maintaining a healthy weight, normal blood pressure and normal cholesterol all lower the risk of heart disease by putting less strain on blood vessels and reducing the risk of them getting clogged. (British Heart Foundation, 2019) Key food groups Fiber Fibre, found in starchy carbohydrates, such as fruit, vegetables and pulses, have been found to reduce cholesterol levels, lowering the risk of heart disease. However, we often under consume fibre, so make sure your snacks are rich in fibre as well as your meals! For example, flap jacks, fruit, granola bars, hummus and vegetable sticks are great options. (British Heart Foundation, 2018) Type of dietary fibre: Type of dietary fibre Soluble fibre Resistant starch Where can it be found? Grains such as oats, barley and rye Fruits Beans Pulses, including beans, lentils and peas Vegetables Bananas Grains, including rice, oats and barley Legumes, including beans, peas and lentils When cooked and cooled: Rice Potatoes How does it work? Dissolves and forms a gel in the gut Keeps the body from absorbing “bad” or LDL cholesterol in other foods, reducing the risk of CVD and strokes (Mayo Clinic, 2022) It cannot be digested in the small intestine, but it ferments in the large intestine. Allows production of short-chain fatty acids, keeping the gut healthy. Improves insulin sensitivity, reducing blood sugar spikes, decreases the risk of type 2 diabetes and arterial damage, protecting your heart (Corliss, 2021) (British Heart Foundation, 2018) Healthy fats Additionally, healthy fats are vital for heart health. The British Heart Foundation recommend replacing as many saturated fats with unsaturated fats as possible and avoid trans fats. For example, swapping butter on bread for olive oil or swapping meat for lentils or tofu a few times a week. Trans fats are often found in commercial baked goods, frozen goods and fried foods. Perhaps replace them with a homemade snack, such as my nutty granola yoghurt bowl, dark chocolate & date bars or a piece of fruit with peanut butter. This will help you to reduce your cholesterol, the fatty substance in your blood, however, it is important that every component of a healthy diet is considered too. (British Heart Foundation, 2019) Fruits and vegetables A healthy diet incorporates vitamins, minerals and antioxidants. Most of which are found in fruit and vegetables. Antioxidants are chemicals which reduce damage to the body (BDA, 2021). Some antioxidants you will have heard of include selenium, vitamins C and E. However, you may not have heard of some including glutathione, flavonoids and carotenoids. They are found in colorful fruits and vegetables, including broccoli, green peppers and berries. Whole grains The British Heart Foundation found that diets containing wholegrains reduce the risk of coronary heart disease. This includes wholewheat, brown rice, barley, rye and oats. Ancient grains include spelt, buckwheat and quinoa. Wholegrain foods include fibre, which can lower cholesterol. They also contain magnesium and potassium which lowers blood pressure. Both of which have been found to improve heart health. (British Heart Foundation, 2024) Lean proteins Lean sources of meat are lower in calories as fat has been removed. This allows for better weight management, which lowers blood pressure to a healthy level. Opt for leaner cuts of meat such as chicken or turkey, instead of beef or pork. Include non-meat protein foods such as eggs, tofu and beans too. (British Heart Foundation, 2024) Try my 3 bean chilli recipe Foods that should be limited Food high in saturated fats Trans fats Foods high in salt/sodium Heart-healthy eating habits Use food labels Cook foods at home Choose heart-healthy snacks For heart-healthy recipes, see recipes Misconceptions/myths “low fat diets are good for you” or “all fats are bad” While fat is essential in the diet, you should opt for unsaturated fats such as olive oil, avocado, salmon, nuts and seeds over saturated where possible. You should aim to minimize trans fats in the diet as much as possible. “Coconut oil is a healthier option” Beware of claims about coconut oil. It is 86% saturated fat, 54% more than butter. There has been speculation about the types of saturated fatty acids being healthier, however, the British Heart Foundation do not currently recognise any research. They still recommend
