We all know that heart health is important, but when it comes to the foods we eat, it can feel a little overwhelming to figure out what’s truly beneficial. It’s easy to get lost in a sea of ‘superfoods’ and conflicting advice, especially when you're just trying to live your best, healthiest life. The good news is that making heart-friendly choices doesn't have to be complicated or tasteless! In fact, eating for a healthy heart can be surprisingly enjoyable, and it can even make you feel more energised and alive. So, if you're ready to give your heart the love it deserves, let's dive into some simple and delicious diet tips that can help you stay strong and feeling your best.
First things first, why is heart health so important? Taking care of our hearts is one of the most important things we can do for our overall health. Our heart is literally the engine that keeps us going. It pumps blood throughout the body, delivering oxygen and nutrients to every organ, muscle, and tissue. Without a healthy heart, our entire system is at risk. Beyond just keeping us alive, a strong heart helps maintain energy, manage stress, and even improve our mental well-being!
Heart disease is a leading cause of death in the UK. According to the British Heart Foundation, "Heart and circulatory diseases cause a quarter of all deaths in the UK, which amounts to more than 170,000 deaths each year- an average of 480 deaths each day, or one every three minutes." This staggering statistic highlights the urgent need for proactive measures to protect heart health, and the easiest place to start- diet!
How does diet affect heart health? Being unhealthy can seriously damage your heart over time. Poor habits like eating a diet high in unhealthy fats, sugars, and salt can lead to high cholesterol, high blood pressure, and weight gain, all of which put extra strain on your heart. These factors make your heart work harder, leading to long term damage like heart failure and other serious cardiovascular issues.
Foods to Avoid
So, what foods should be avoided? Here’s a list to steer clear of:
Trans Fats: Found in many processed and packaged foods like baked goods, fast food, and margarine, trans fats raise ‘bad’ cholesterol and lower ‘good’ cholesterol, which can lead to plaque build up in arteries.
Saturated Fats: Foods high in saturated fats, like fatty cuts of meat, full-fat dairy, butter, and fried foods, can raise cholesterol and increase the risk of heart disease.
Processed Meats: Bacon, sausages, hot dogs, and other processed meats are high in unhealthy fats, sodium, and preservatives, which can increase your blood pressure and cholesterol levels.
Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks spike blood sugar and can lead to insulin resistance and weight gain, both of which are bad for your heart.
Sugary Drinks: Sodas, sweetened juices, and energy drinks contain added sugars that contribute to weight gain, high blood pressure, and insulin resistance, all of which increase heart disease risk.
Excess Salt: Too much sodium can raise blood pressure, increasing the risk of heart disease. Avoid foods with high salt content, such as canned soups, fast food, and pre-packaged snacks.
Best Foods to Eat
By focusing on nutrient-packed, heart-friendly options, you can lower cholesterol, reduce inflammation, and support overall heart health. Here are some of the best foods to include in your diet for a strong, healthy heart:
Fatty Fish: Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which help lower bad cholesterol and reduce inflammation.
Leafy Greens: Spinach, kale, and other dark, leafy greens are full of fibre, vitamins, and minerals that support blood pressure and overall heart health.
Berries: Blueberries, strawberries, and raspberries are loaded with antioxidants, which help protect blood vessels from damage.
Whole Grains: Oats, quinoa, brown rice, and whole wheat are high in fibre, which helps lower cholesterol and keeps your heart functioning well.
Avocados: Rich in healthy monounsaturated fats, avocados help raise good cholesterol and support healthy blood pressure.
Legumes: Beans, lentils, and chickpeas are high in fibre and protein, and they're great for lowering cholesterol and maintaining heart health.
Olive Oil: Extra virgin olive oil is a heart-healthy fat that can help reduce inflammation and improve cholesterol levels.
Dark Chocolate: In moderation, dark chocolate (70% cocoa or higher) is rich in antioxidants that help improve blood flow and lower blood pressure.
Citrus Fruits: Oranges, grapefruits, and lemons are packed with vitamin C and fibre, both of which contribute to healthy blood vessels and cholesterol levels.
Taking care of your heart is all about making the right choices every day. A balanced diet, along with healthy habits, can go a long way in supporting your overall well-being. Small changes can lead to big improvements, so start where you can and take steps toward a healthier lifestyle. Your heart will thank you in the long run!
Support
We hope this article brought you some help and guidance if you are looking to improve your heart health or are currently facing heart disease. If you are looking for further support and resources please visit the links below:
British Heart Foundation- find your local support group.
NHS- find heart disease information and support
Heart UK- heart healthy recipes
Coda Pharmacy is here to support you every step of the way, through improving your heart health to offering expert advice and delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.