7 Heart-Healthy Foods to Include in Your NHS Diet Plan

7 Heart-Healthy Foods to Include in Your NHS Diet Plan

When it comes to maintaining a healthy heart, the old adage “you are what you eat” couldn’t be truer. A nutritious diet can go a long way in reducing the risk of heart diseases and other cardiovascular ailments. In this blog post, we’ll highlight seven heart-healthy foods you should add to your NHS diet plan for a healthier lifestyle.

1. Oily Fish

Oily fish like salmon, mackerel, and herring contain high levels of omega-3 fatty acids that help reduce blood pressure and prevent blood clots. These essential fatty acids also reduce inflammation and improve artery function, reducing the risk of heart attacks. NHS guidelines recommend eating at least two portions of oily fish per week.

2. Nuts

Nuts, especially almonds and walnuts, are a great source of heart-healthy fats, fiber, and protein. They are also rich in vitamin E, which helps lower bad cholesterol levels. The American Heart Association recommends eating a handful of nuts per day to reduce the risk of heart diseases.

3. Berries

Berries like strawberries, blueberries, and raspberries are packed with antioxidants that protect the heart from damage caused by free radicals. These fruits also contain high levels of fiber that help lower bad cholesterol levels and reduce inflammation.

4. Whole Grains

Whole grains like brown rice, whole wheat, and quinoa are a great source of fiber, which has been linked to a reduced risk of heart diseases. These grains are also high in vitamins and minerals such as iron, magnesium, and selenium, which are essential for heart health.

5. Dark Chocolate

Dark chocolate contains high levels of flavanols, which have been shown to reduce blood pressure, improve blood flow, and reduce blood clotting. However, it’s important to consume dark chocolate in moderation, as it is also high in calories.

6. Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that helps reduce the risk of heart diseases by lowering bad cholesterol levels. Tomatoes are also rich in vitamin C, which helps reduce inflammation and improve artery function.

7. Legumes

Legumes like beans, lentils, and chickpeas are a great source of protein and fiber, making them an excellent addition to a heart-healthy diet. These foods are also low in fat, making them a great substitute for meat-based protein.

In conclusion, adding these seven heart-healthy foods to your NHS diet plan can help improve your heart health and reduce the risk of heart diseases. Remember to eat a balanced diet, exercise regularly, and avoid smoking and excessive alcohol consumption for optimal heart health.