Diet hacks for a happier heart

CHANGING your diet in simple ways could nearly HALVE your chance of a heart attack.

Researchers found 45 per cent of deaths from heart disease, stroke and type 2 diabetes were linked to a lack of nutrients.

And the US study of 700,000 people said diets packed with sugar, salt and processed meat are big no-nos.

So here are the key eating habits to shake and make to protect your heart. One in ten deaths in the study was down to high levels of sodium, making it the biggest baddie on the menu.

Adults should have no more than 6g of salt a day, which is about one teaspoon.

Victoria Taylor, British Heart Foundation dietitian, said: “Most of the salt we eat comes from foods we buy ready-made, like bread, cereals and sauces. So it’s important to check labels.” Drinks with added sugar – think fizzy pop, flavoured juices and energy drinks – are bad news.

Victoria said: “Switching to sugar-free versions or water will help reduce the sugar and calories in your diet.” Lamb, beef and pork can be high in saturated fat, which raises cholesterol levels. So aim for only one 100g serving a week.

Victoria said: “Lean red meat is a good source of iron but it doesn’t need to be eaten every day. Other sources of protein like beans, pulses and white or oily fish are healthy choices and are consistent with a Mediterranean diet – associated with lower levels of cardiovascular disease.”

Try to cut down on processed meat, such as sausages and cured ham, which have been linked to heart disease.

Victoria said: “Keep these for every now and then and instead choose lean, unprocessed meat, eggs, fish, beans, pulses and tofu.” A really easy one – eat more fruit and veg for a longer life. Citrus fruits are packed with vitamin C while pomegranates, contain heart- promoting polyphenols and anthocyanins.

Victoria said: “Around 75 per cent of us still aren’t eating our five-a-day.”

Veggies are essential for your plate. Legumes like green beans, help control blood sugar, while potatoes are high in fibre. The study linked a low intake of nuts and seeds with 8.5 per cent of deaths from heart disease. Happily, almonds, walnuts, pistachios, macadamias and peanuts contain fibre which is good for your heart. Try to get five 28g servings a week. Victoria said: “They’re high in calories but a small handful can be a nutritious snack.” Also, swap white pasta or rice for wholewheat versions and try quinoa. Go for 125g a day. Victoria said: “The soluble fibre that wholegrains provide c a n help l ower cholesterol.” Omega-3 fatty acids in oily fish such as salmon and mackerel have been shown to lower the risk of irregular heart beat and a build- up of plaque in arteries. Victoria said: “We should all be eating two portions of fish a week, with one being oily fish.” Polyunsaturated fats – known as “good fats” – reduce bad cholesterol levels in your blood, lowering your risk of heart disease and strokes.

Victoria said: “Use oils like rapeseed or olive oil for cooking. Include foods that are sources of unsaturated fat, such as avocado and oily fish, not foods high in saturated fat like fatty meat, biscuits, cakes and chocolate.”