Sustained inflammation may promote the growth of plaques, loosen plaque in your arteries and trigger blood clots — the primary cause of heart attacks and strokes.
One in three heart attacks are linked with an unhealthy diet containing too many processed foods, excess refined carbohydrates (especially sugar and white flour), and too few wholegrains and antioxidants from fruit and vegetables. In contrast, following a heart-friendly diet can reduce your future risk of a heart attack, even if you have already experienced one. It’s therefore never too late to start eating for a healthier heart:
Aim for five a day. Eating a variety of fruit and vegetables is a great way to get vitamins, minerals, fibre and antioxidants that all help to protect your heart. Try adding a handful of extra vegetables to meals, topping your cereal with fruit, blending a smoothie or maybe adding a salad to your lunch.
Select good fats. Monounsaturated and polyunsaturated fats are classed as good fats. These can be found in olive oil, avocado, seeds and nuts. Oily fish contains omega 3 which helps to lower triglycerides (a type of fat found in the blood), prevents unwanted blood clots and regulates the heart rhythm, so include salmon, sardines, mackerel, kippers or fresh tuna in your diet regularly.
Ditch the bad fats. Trans fats and saturated fats are not good for your heart. Eating a lot of foods with high saturated fat can raise you level of ‘bad’ LDL- cholesterol and increase your risk of heart disease. Cut down on processed meats like sausages, burgers and pate and choose lean cuts, trimming off any excess fat before cooking. Low fat versions of cheese, yoghurt and milk are much better for you, as are cuts of skinless chicken. It’s also a good idea to switch to eating wholegrain bread and brown rice instead of white.
Choose healthy snacks. Fresh fruit and nuts are good alternatives as snacks instead of crisps or chocolate, and when cooking try grilling rather than frying, or using olive or sunflower oil instead of lard or butter. Adding oats, beans and pulses to your meals will also help lower cholesterol levels.
Go easy on the salt. Always check labels on the foods you buy, and try to cut down or cut out salt used in cooking or added to food on your plate. Adults should only have 6g salt a day, and children less.
Sustained inflammation may promote the growth of plaques, loosen plaque in your arteries and trigger blood clots — the primary cause of heart attacks and strokes.
One in three heart attacks are linked with an unhealthy diet containing too many processed foods, excess refined carbohydrates (especially sugar and white flour), and too few wholegrains and antioxidants from fruit and vegetables. In contrast, following a heart-friendly diet can reduce your future risk of a heart attack, even if you have already experienced one. It’s therefore never too late to start eating for a healthier heart:
Aim for five a day. Eating a variety of fruit and vegetables is a great way to get vitamins, minerals, fibre and antioxidants that all help to protect your heart. Try adding a handful of extra vegetables to meals, topping your cereal with fruit, blending a smoothie or maybe adding a salad to your lunch.
Select good fats. Monounsaturated and polyunsaturated fats are classed as good fats. These can be found in olive oil, avocado, seeds and nuts. Oily fish contains omega 3 which helps to lower triglycerides (a type of fat found in the blood), prevents unwanted blood clots and regulates the heart rhythm, so include salmon, sardines, mackerel, kippers or fresh tuna in your diet regularly.
Ditch the bad fats. Trans fats and saturated fats are not good for your heart. Eating a lot of foods with high saturated fat can raise you level of ‘bad’ LDL- cholesterol and increase your risk of heart disease. Cut down on processed meats like sausages, burgers and pate and choose lean cuts, trimming off any excess fat before cooking. Low fat versions of cheese, yoghurt and milk are much better for you, as are cuts of skinless chicken. It’s also a good idea to switch to eating wholegrain bread and brown rice instead of white.
Choose healthy snacks. Fresh fruit and nuts are good alternatives as snacks instead of crisps or chocolate, and when cooking try grilling rather than frying, or using olive or sunflower oil instead of lard or butter. Adding oats, beans and pulses to your meals will also help lower cholesterol levels.
Go easy on the salt. Always check labels on the foods you buy, and try to cut down or cut out salt used in cooking or added to food on your plate. Adults should only have 6g salt a day, and children less.