Foods you should eat daily for a healthy heart

If you want to have a healthy heart, you need to have a closer look at your diet. Sure, we all love some chips with mayo, but this might not be the best choice for your cardiovascular system! Luckily, there are some foods that you can add to your diet (rather than take more dishes away!) that will help you keep a healthy, strong heart.

Berries

All berries: strawberries, blueberries, and raspberries are high in antioxidants and fibre, which can improve heart health and lower blood pressure. Antioxidants can help protect your heart and blood vessels from damage caused by free radicals. Berries are also a good source of vitamins C and K. Enjoy them as a snack, in smoothies, or as a topping for yoghurt or oatmeal. They have lower sugar content than most fruit, so you can enjoy them without worrying about the excessive sugar intake.

Salmon (and other oily fish) for a healthy heart

Salmon, like other oily fish, is high in omega-3 fatty acids. Those reduce inflammation and improve heart function. Omega-3s are also beneficial for overall health, including reducing the risk of heart disease, stroke, and some types of cancer. Additionally, salmon is a good source of protein and vitamins B12 and D. It can be grilled, baked, or used in recipes like salads and pasta dishes.

Leafy greens: your heart’s friend

Leafy greens like spinach, kale, and collard greens are super packed with vitamins and minerals, including folate, potassium, and vitamins C and K. These nutrients can help keep your heart healthy by reducing the risk of heart disease, stroke, and high blood pressure. Leafy greens are also low in calories and high in fibre, making them a great choice for a healthy diet. Try incorporating leafy greens into salads, smoothies, or stir-fry dishes. Feeling creative? Try kale chips!

Nuts (especially walnuts) will make your heart stronger

Nuts like almonds, walnuts, and pistachios are good sources of healthy unsaturated fats and plant sterols. These nutrients can help lower cholesterol levels and reduce the risk of heart disease. Nuts are also a good source of protein, fibre, and essential vitamins and minerals, making them a healthy snack option. Try eating a handful of nuts as a snack, or use them as a topping for oatmeal or yogurt.

Oatmeal for a healthy heart

Start your day right for your strong, healthy heart. Oatmeal is a whole grain that is high in fibre, making it a great choice for heart health. The soluble fibre in oatmeal can help lower cholesterol levels, which is a major risk factor for heart disease. Additionally, oatmeal contains essential nutrients like iron, magnesium, and B vitamins, which can help keep your heart functioning well. It’s easy to incorporate oatmeal into your diet, either as a hot breakfast cereal or as an ingredient in baked goods.

This is not medical advise. All foods should be enjoyed in moderation.