17 tips for a healthier heart: how to eat well

Keep your ticker going strong with this tasty grub…

We don’t need to explain why our hearts are so important – after all, they’re at the centre of our cardiovascular system, basically giving life to our body. But what you eat has a huge impact on how healthy your heart is. Registered dietician Helen Bond tells us what we should fill our plates with…

Beans and pulses

80g-100g every day As well as helping you to meet your five-a-day, they’re rich in hearthealthy soluble fibre. Choose from kidney, haricot, baked beans, edamame, lentils, cannellini, broad beans, chickpeas and black-eyed beans.

Fruit and vegetables

At least 400g (5 x 80g portions) every day Most fruit and vegetables are low in fat, saturated fat, and high in fibre – all important components for a healthy heart diet. Plus, they’re low in calories, contain blood pressure-friendly potassium and are packed with antioxidants, like vitamin C and E, which help to maintain vascular health.

Fish Nuts

One 30g handful every day Rich in plant-based protein, fibre, heart-healthy unsaturated fats, vitamin E, magnesium, natural plant sterols and a host of beneficial plant nutrients. Walnuts specifically are rich in essential omega-3 fat, alpha-linolenic acid (ALA), helping to maintain healthy cholesterol levels. A handful a day has been found to improve the elasticity of our blood vessels.

Foods fortified with plant stanols and sterols

One mini yogurt drink a day, or two to three servings of fortified margarine spread, yogurt pots or dairy milk Foods such as Benecol and Flora Pro Activ have been clinically proven to lower cholesterol by as much as seven to 10% in two to three weeks. Two servings of 140g each week One of these two servings should be oily such as mackerel, sardines, salmon, fresh tuna or trout. Oily fish are rich in omega-3 fats (EPA and DHA), and are one of the few food sources of vitamin D. Low levels of vitamin D have been linked to heart and circulatory disease.