08 Jun Eat your way to a healthy heart
As the saying goes, an apple a day keeps the doctor away – and for good reason! A healthy, balanced diet is essential to your wellbeing, including your cardiovascular health. Using the science of nutrition, you can level up your heart health while also prioritising the nutrients your body needs to work well and feel good. Learn which foods are cardio-protective superstars while discovering new recipes to add to your repertoire.
Fruits and vegetables
Fruits and vegetables are good for your heart, with a higher intake shown to lower the risk of cardiovascular disease. However, if you want to pack in some extra cardiac benefits, consider eating more:
- Green leafy vegetables such as lettuce and cabbage, which contain nitrates that can help reduce blood pressure and improve the function of your blood vessels (these deliver oxygen throughout your body)
- Cruciferous vegetables like cauliflower and broccoli, as these are rich in glucosinolates, which lower cardiovascular inflammation
- Berries including blackberries and strawberries, which contain anthocyanins that lower the risk of heart disease.
Proteins
Although a wide variety of protein-rich foods are part of a balanced diet, research has shown that plant-based proteins and seafood have a greater impact on heart health. Try to incorporate:
- Legumes such as beans and lentils, which are high in soluble fibre and have been found to lower total cholesterol levels (a risk factor for heart disease)
- Nuts and seeds including walnuts and flaxseeds – these are a rich source of Omega-3 fatty acids and can lower mortality risk associated with heart disease
- Seafood like salmon and tuna, which are also high in Omega-3 fatty acids.
Wholegrains
Wholegrains, such as brown rice and oats, are less refined than common pantry staples such as white rice and white bread. This means that wholegrains retain more of their fibre, which helps to lower LDL cholesterol (high levels of LDL are associated with heart disease).
Introduce extra wholegrains into your week.
Flavour minus the salt
Our bodies require salt to function. However, a salt-heavy diet can raise your blood pressure and increase the risk of heart disease. For this reason, the Australian Heart Foundation recommends consuming only 5 g or one teaspoon of salt per day – but this doesn’t mean that you have to compromise on taste. For example, you can:
- Supplement salt with a sprinkle of herbs and spices – different combinations could transport your tastebuds to cuisines all over the world
- Use monounsaturated and polyunsaturated fats such as olive oil, avocado oil or nut or seed oils to dress your salads and elevate your cooking – these types of fats have health-promoting effects, but are best consumed in small amounts
- Consider using the FoodSwitch app to scan the barcodes of packaged foods, view their salt content and get suggestions for healthier alternatives.
Need more guidance? Consider a dietary framework
If you’d like structured dietary support, you could follow the DASH or the Mediterranean diet. A growing body of research has linked these balanced dietary plans with a lower risk of cardiovascular disease. Both emphasise eating plenty of fruits, vegetables, lean proteins and vegetable fats.
Stash a few of ready-made meals in your fridge or freezer to lessen your chance of resorting to takeaway foods when you’re pressed for time.
A bonus ingredient for success
Whatever food swaps or recipes you try, there is one key ‘ingredient’ needed for sustainable lifestyle changes – consistency. Aim to make changes that you enjoy and can maintain most of the time, and if in doubt book an appointment with your GP for tailored dietary and lifestyle advice, along with a routine heart health check-up. For more insights on simple lifestyle changes for a healthier heart, read our ‘Tips to strengthen your heart health’ article.
Working together to protect health
Zurich Evolve is our approach to health with a focus on diet as one of the core foundations for healthy living. Studies show making changes to your diet can have a positive impact on your overall wellbeing as well as play a role in managing conditions like diabetes and obesity.
Article courtesy of Zurich.
