Ten tasty heart healthy foods

heart healthy food

by Lorna White |

Looking after our heart and keeping it healthy is essential to a healthy lifestyle. One of the best ways to keep your heart healthy is through your diet.

Certain foods can help our blood pressure, triglycerides, cholesterol levels, which all help reduce the risk of developing heart disease.

If you're keen to make some diet changes to benefit your heart health, we've rounded up some of our favourite (and most delicious) heart healthy foods to add to your meals.

Heart healthy foods

Red wine

red wine

Okay so this might be an easier 'swap' than some of the other foods. Of course we're not saying a bottle a day will keep the doctor away, but a small glass every now and then (no more than one per day) may help protect your artery walls. It can also boost the good cholesterol HDL.

Walnuts

walnut

Walnuts are packed with Omega-3, monounsaturated fats and fibre which may help lower your cholesterol.

They're a great nut to dress salads with, and if you're not a fan of the nuts, you might want to try walnut oil as a salad dressing.

Dark leafy greens

kale

Think foods like kale and spinach. They're full of vitamins and minerals like vitamin K, and nitrates. They work to open your blood vessels so all the oxygen rich blood can reach your heart.

Some studies have even found a link with an increased intake of leafy greens and a lower risk of heart disease.

Oatmeal

oatmeal

Swap your sugary bowl of cereal for a warming bowl of oatmeal. It's lovely and filling, making it a great food for the morning. Not only are they delicious, but they can also help lower bad cholesterol.

Blueberries

blueberries

The benefits of blueberries are endless. They're full of antioxidants and fibre which are great for your blood vessels. They're also really tasty and can be added to smoothies, oats, yoghurts and more.

Blueberries are also great for your liver, too!

Almonds

almonds

Another nut with many nutritional benefits, almonds are full of fibre, and heart-healthy fats. They're really versatile and can be served with savoury or sweet foods. We love to toast them before adding them as a dressing to fish dishes, chicken and desserts.

Salmon

salmon

Rich in omega-3, these are healthy fats that some claim may lessen the risk of heart rhythm disorders and lower blood pressure. It's advised to have two servings of oily fish, like salmon, two times per week.

Salmon is also super easy to cook. Take a look at some of our favourite salmon recipes here.

Flaxseed

flaxseed

These shiny seeds are full of so much goodness including fibre and omega-3. Treat it like you would any other seeds and add to salads, cereal, breads and even yoghurt.

Olive oil

olive oil

It's easy to swap your usual cooking oil to olive oil. It's a healthy fat rich in antioxidants and can help lower cholesterol levels.

Sweet potato

sweet-potato

Sweet potatoes are full of so much more flavour compared to white potatoes. They're high in fibre, vitamin A, and lycopene and they can be made into wedges, fries or even a jacket potato.

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