13-19 Take Your Morning Medicine

If your dietary habits have been less than salubrious in recent weeks, consider this rehab in a glass. This pump-preserving smoothie from sports nutritionist Chris Mohr is packed with phytochemicals. Throw everything in a blender and blitz until smooth

Milk, 200ml People who average two portions of dairy per day appear to have a lower risk of heart disease than those who avoid it, the Lancet reports. If you’re plant-based, look for a blend fortified with vitamin D, which most Brits tend to fall short on.

Spinach, a handful Researchers at Linköping University in Sweden linked markers of heart disease with low levels of the antioxidant lutein. Raw greens are a top source. Spinach is also rich in vitamin K, which may inhibit artery calcium deposits.

Blueberries, 80g High levels of anthocyanin, the pigment that gives the berries their colour, are linked with more robust heart health. Blueberries also contain pterostilbene, a compound that may help to reduce blood pressure.

Banana, ½ Your heart needs potassium to trigger the contractions that move blood. Boosting your potassium intake could be as important for blood pressure management as limiting salt.

Protein powder, a scoop Protein helps you avoid the crash by slowing the absorption of sugar. Soy and whey also contain leucine, which supports muscle – in turn reducing your heart attack risk.

Walnuts, 4, crushed These provide more plant-based omega-3 fats than any other nut, curbing blood-vessel-damaging inflammation. A Journal of Nutrition study found that swapping saturated fats for walnuts improved blood pressure.

Ground flaxseed, 1tbsp As well as offering a pinch of protein, flaxseed is rich in soluble fibre. This reduces LDL cholesterol (the “bad” kind) by binding to it in the small intestine and ushering them away from your bloodstream.