1/ Blueberries
Inflammation in your artery walls can increase the risk of a heart attack, says cardiologist Adam Skolnick. “You can counter that process by eating at least a cup of blueberries a day,” he says. Their inflammation battling antioxidants are the heroes here. Deploy them – either fresh or frozen – in your cereal with Greek yoghurt.
2/ Beets
These purple roots unleash helpful compounds called nitrites into your blood, expanding your vessels and improving bloodflow, Skolnick says. In a study in the journal Hypertension, these benefits helped lower blood pressure and arterial stiffness in people with high BP.
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3/ Nuts
Almonds, walnuts and pecans are all good. People who ate a handful of nuts five or more times a week were 29 per cent less likely to die of heart disease than those who avoided nuts, a New England Journal of Medicine study found. Nuts contain heart-healthy fats, protein and fibre. Snack on unsalted raw nuts and nut butters to improve your heart health.
4/ Fatty Fish
Salmon, sardines, herring and canned tuna are rich in omega-3 fats, which are shown to improve cardiac capacity during exercise. Twice a week, eat a serving of fatty fish about the size of your smartphone, says dietitian Heather Garza. For your lunch, replace chicken salad with canned salmon or canned tuna.
5/ Legumes
Beans and lentils are loaded with soluble fibre. In your gut, soluble fibre binds to cholesterol-laden bile acids and carries them out of your body, says dietitian Kate Patton. Aim to eat 5-10 grams of fibre a day; a cup of legumes provides 2-6g. Mix canned black beans with red onion, coriander, lime juice and a dash of salt to make a heart-healthy salsa.
