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7 Ways to a Healthy Heart

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Nutritionist Lily Soutter lists seven top tips to help your ticker.

1. POLYPHENOLS

Whilst all fruit and veg contains an array of polyphenols, berries contain a high content of anthocyanin, an polyphenol thought to have heart protective effects.

2. VITAMIN E

Vitamin E is a fat-soluble antioxidant, which may help to prevent the development of atherosclerosis. Vitamin E rich foods can also help to minimise blood clots and may play a role in maintaining healthy blood pressure.

3. HIGH-FIBRE FOODS

If you’re suffering with high cholesterol then soluble fibre is just too important to go amiss. Berries such as raspberries come with a whopping 7g fibre per 100g, so add them to your morning porridge or smoothie.

4. VITAMIN C

People who have a higher intake of fruit have been shown to have higher blood levels of vitamin C, which has been associated with a reduced risk of cardiovascular disease.

5. OILY FISH

All fish has been shown to support heart health, however oily fish is extra special as it’s a potent source of omega 3 fats. Consume two portions of fish a week, one of which is oily.

6. POLY AND MONOUNSATURATED FATS

Replacing saturated fats with unsaturated fats – think olive oil, avocado – can help to maintain levels of ‘good’ HDL cholesterol and decrease levels of ‘bad’ LDL-cholesterol.

7. HERBS AND SPICES

Excess salt within the diet can cause high blood pressure, which increases the risk of stroke. Ditch the table salt and get experimenting in the kitchen with flavoursome herbs and spices!

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