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Writer's pictureGWTFNutrition

A Healthy Heart...Nothing Beats It!

As we've just had the day of Love this week, it's the perfect time to look at some foods as well as advice which can help to keep your heart in tip top condition.




Oily Fish

Fish such as salmon, mackerel and sardines contain fats which are beneficial for improving blood triglyceride levels, circulation as well as blood clotting.




Heart Friendly Fats

Avocado, nuts, seeds (e.g, chia & flaxseed) as well as oils such as rapeseed & olive oil all contain ingredients which are beneficial to keeping our heart healthy. Extra Virgin Olive Oil contains something called Polyphenols which are protective compounds linked to helping fight off diseases, Rapeseed Oil (cold pressed) is packed full of vitamin E as well as heart friendly mono-unsaturated fats.




Beetroot

The humble beetroot is high in heart-healthy nutrients such as magnesium and potassium which help your body to help manage blood pressure; plus natural nitrates which dilate blood vessels and keep your blood flowing efficiently.




Garlic

This pungent plant not only adds amazing taste to your food (debatable for those who don't like garlic!) but also contains allicin which is produced when you crush/chop the garlic bulb. Allicin can contribute to reducing inflammation as well as helping to fight major diseases when taken in recommended quantities. (More information on this can be found on the World Health Organisation website or NHS website)




Raw Red Onion/ Kale/ Broccoli/ Tomatoes

These foods all contain a flavonoid (plant pigment) called Quercetin in high amounts. It helps to repair damage to blood vessels and improves blood flow.



Hints & Tips For A Happy Heart



Minimise your intake of cakes/biscuits/pastries.


- Keep your alcohol consumption within government guidelines - try to have at least two consecutive days a week alcohol (Check out Drinkaware for more information)


- Watch your intake of salt and trans fats – that means cutting back on processed foods and the amount of takeaways you consume.


-Don't Smoke- It causes damage to the lining of your arteries, which then leads to a build up of fatty material (atheroma), narrowing the artery. This can cause angina, a heart attack or a stroke.


-Reduce Stress- When under stress , your body releases adrenaline, a hormone that temporarily causes your breathing and heart rate to speed up as well as your blood pressure to rise



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