The heart expert has shared the top foods and diet choices that can help you eat your way to a healthy heart
Cardiac specialists are urging people to incorporate a straightforward dietary change into their everyday habits. This could help lower cholesterol, shed pounds, and manage high blood pressure. The British Heart Foundation’s website highlights the top foods and nutritional choices that help people eat their way towards cardiovascular wellness.
Keeping a healthy weight and maintaining a strong heart remain crucial for preventing problematic medical conditions such as high cholesterol and poor blood pressure readings. Raised cholesterol presents considerable health dangers, as it can lead to plaque build-up along arterial walls.
This build-up can slow down blood flow, make the heart work harder and increase the probability of suffering a heart attack, cerebrovascular accident, or additional cardiovascular complications, reports Bristol Live. The NHS says: “If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as your brain, kidneys and eyes. If it’s not treated, it can increase your risk of serious conditions such as heart disease and heart attacks.”
Being overweight can trigger numerous health complications and elevate the risk of serious ailments, including cardiovascular disease, type 2 diabetes, and certain cancers. It may also compromise life quality by impacting respiratory function, limiting movement, and adversely affecting psychological wellbeing.
In addition to regular exercise and adopting healthier lifestyle habits, such as giving up alcohol and stopping smoking, tweaking your diet can have a significant impact. The British Heart Foundation advises: “Regularly including the following foods and habits in your diet can help to keep your weight down and your cholesterol and blood pressure healthy.”
The charity suggests that making smarter choices, especially around 11am, could be key to helping you along your way to achieving your health objectives. Cardiologists at the British Heart Foundation recommend: “Swap your 11am biscuit for a piece of fruit, which will help you towards your five-a-day. It’s also low in fat and is a great source of fibre.”
Choosing a biscuit when hunger strikes before lunch isn’t the wisest decision for maintaining good health. Such snacks can cause a rapid increase in blood sugar levels and are unlikely to satisfy your hunger for long. The carbs and natural sugars in bananas provide a sustained energy boost, perfect for a pre-exercise snack or to combat the mid-afternoon slump.
Bananas are packed with potassium, an essential mineral for controlling blood pressure and potentially reducing heart disease risk. Studies suggest that increasing potassium intake, particularly from potassium-rich foods like bananas, could be more effective at lowering blood pressure than simply cutting down on sodium intake.
For example, research has shown that simply adding an extra gram of potassium to your daily diet – roughly the amount found in two medium-sized bananas – can significantly lower blood pressure levels. The soluble fibre in bananas also aids in reducing cholesterol absorption into the bloodstream.
This low-calorie fruit is packed with essential vitamins and minerals, including vitamin B6, C, and manganese. Bananas offer a range of potential health benefits, such as improved gut health, better blood sugar control, and stronger bones.
For instance, they are high in fibre, which aids digestion and promotes regular bowel movements, helping to prevent constipation. Bananas also contain tryptophan, an amino acid that can be converted into serotonin, a neurotransmitter that plays a key role in mood regulation and enhances overall well-being.
It’s worth noting that while bananas are generally a healthy food choice, they should be consumed as part of a balanced diet, particularly for people with diabetes or those on a low-carb diet.