Source : the age
We know the basics of a heart-healthy diet: eat your five-a-day, cook with olive oil rather than butter and choose fish over red meat. However, a new study suggests we may be overlooking a food group that is key to preventing heart disease.
A meta-analysis recently published in the European Heart Journal suggests that eating four to six servings of wholegrains a day (around 60-100g) can significantly reduce the risk of heart disease. This is because whole-grains are rich in dietary fibre and contain minerals such as magnesium and antioxidants, all of which have been found to lower LDL cholesterol in the blood, as well as body weight, blood pressure, blood sugars and inflammation – key contributors toward heart disease.
Of course, knowing what is good for your heart is one thing, but turning that advice into easy, nutritious meals and snacks is another. So, from breakfast to dinner, here’s how to build a heart-healthy eating plan.
Breakfast
Porridge topped with berries
Porridge is an easy way to start the day with wholegrains and fibre, says Heather Daniels, a specialist dietitian. “Roughly 30-40g is considered one portion of wholegrains.”
A serving of porridge oats contains up to 4g of dietary fibre, roughly half of which is soluble fibre. This type, she says, “binds to cholesterol and bile acids in your gut, helping your body to excrete them and lowering LDL – or ‘bad’ – cholesterol levels”.
Daniels explains that making your porridge with approximately 200ml of “semi-skimmed or skimmed milk adds protein to your breakfast, which will keep you fuller for longer, slow down digestion and prevent a rapid glucose spike”.
You can further boost the heart-health benefits by topping your bowl with raspberries, which are particularly high in cholesterol-lowering fibre. An 80g serving contains roughly 5g of your recommended 30g per day, while berries are also rich in antioxidant compounds that may reduce inflammation.
“Low-grade inflammation – essentially having any level of inflammation over a long period of time – can contribute to atherosclerosis [a build-up of plaque in the arteries], which can lead to heart disease,” Daniels says.
Eggs on toast
If you prefer a savoury breakfast, eggs on wholemeal toast is Daniels’ top choice.
“Despite previous advice to limit eggs for heart health, current evidence suggests that moderate egg consumption is not a concern for most healthy people,” she explains. What you eat alongside them – and your overall dietary pattern – matters too.
In fact, one study published in 2018 found that eating up to one egg a day was associated with a lower risk of heart disease, strokes and related deaths. They contain a type of fat called phospholipids that can raise HDL (“good”) cholesterol levels, antioxidants that may protect blood vessels against inflammation, and are high in protein which helps regulate blood sugar levels.
Daniels suggests eating one or two boiled or poached eggs with a slice of wholegrain toast. A cheap loaf of wholemeal counts, as long as the first ingredient reads “wholemeal wheat flour”. This provides a serving of wholegrains alongside roughly 2g of dietary fibre, helping to “slow digestion and prevent sharp blood sugar spikes”.
Lunch
Smoked salmon and salad sandwich
A wealth of research links oily fish with better heart health. Studies have shown that the omega-3 fatty acids in salmon, mackerel and sardines can help lower triglyceride levels (a type of bad cholesterol), improve blood pressure and reduce the risk of developing coronary heart disease.
Daniels recommends a smoked salmon sandwich made with wholegrain or wholemeal bread. This combines oily fish with two servings of wholegrains. For a budget-friendly option, swap the smoked salmon for tinned sardines or mackerel.
Packing your sandwich with lettuce, cucumber and tomato adds extra fibre and nutrients that will “help keep you fuller for longer”, Daniels says. Tomatoes also contain lycopene, an antioxidant compound that has been associated with better cardiovascular health.
Lentil soup with a crusty wholemeal roll
If you prefer a warm lunch during the winter months, Elphee Medici, a nutrition advisor at HEART UK, recommends opting for a bowl of soup with a wholemeal roll. Choose soups that are packed with vegetables, pulses or lean protein, such as fresh lentil, minestrone or chicken soup.
Lentils and beans are “cholesterol-busting” sources of plant protein, says Lynne Garton, dietetic advisor at HEART UK. Research shows that pulses can help lower LDL cholesterol, while their fibre and antioxidant compounds may support healthy blood pressure and decrease inflammation.
Dinner
Roast chicken or salmon with brown rice and leafy greens
For a quick weekday dinner, Daniels recommends a portion of freshly roasted chicken breast or salmon. Both are “high in lean protein, which we know keeps us fuller for longer”. Roast your protein of choice with a drizzle of extra-virgin olive oil, which contains monounsaturated fats that help lower LDL cholesterol and powerful plant antioxidants that reduce chronic inflammation.
Choose salmon for its omega-3 fats, or skinless chicken breast if you prefer a leaner meat. Pair either with a portion of wholegrain brown rice – around 50g to 75g dry, or 150g to 200g cooked – and a generous serving of vegetables.
Try steamed spinach, kale or broccoli alongside carrots, onions or sweet potatoes for a mixture of colours, textures and nutrients. Leafy green vegetables are a rich source of dietary nitrates. The body converts these into nitric oxide, which helps relax blood vessels and improve blood flow. Studies suggest that eating one portion of nitrate-rich leafy greens a day can support heart health.
Snacks
Popcorn
Air-popped popcorn is a wholegrain snack, providing roughly 3.5g of dietary fibre per 30g serving. Opt for a low-salt version to lower blood pressure.
Wholegrain crackers with hummus
Five to six wholegrain or seeded crackers contain roughly 3g of dietary fibre. Pair with hummus for a filling snack that combines wholegrains, fibre and healthy fats.
Wholegrain crisp breads with cheese
Team a couple of crisp breads made with wholegrain flour with a low-fat cheese.
Low-sugar oat bars
Avoid the highly processed bars laden with refined syrups. Instead, opt for a brand with a minimal ingredients list and less than 22.5g of sugar per 100g or make your own by mixing oats, seeds, nut butter and honey.
The Telegraph (London)
