What we eat can have a significant impact on our heart health, both positively and negatively.
Heart health refers to the overall health and function of the heart and blood vessels. If our diet is high in saturated and trans fats, salts and added sugars this can have negative on heart health and increase the risk of heart disease. Some specific negative impacts of an unhealthy diet include:
- High cholesterol levels: A diet high in saturated and trans fats can raise cholesterol levels, increasing the risk of heart disease.
- High blood pressure: A diet high in salt can lead to elevated blood pressure, increasing the risk of heart disease.
- Increased weight: A diet high in calorie-dense, processed foods can lead to weight gain, which is a risk factor for heart disease.
- Inflammation: A diet high in processed and refined foods can increase inflammation in the body, which is a risk factor for heart disease.
However, if we eat a healthy diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats it can help improve heart health and reduce the risk of heart disease. Having a balanced diet low in saturated and trans fats, salt, and added sugars can lower cholesterol, regulate blood pressure, help you keep a healthy weight and reduce inflammation.
Here are three tops tips to help boost your heart health!
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Include healthy fats.
Healthy fats are unsaturated fats that can help improve heart health and overall health when consumed in moderation as part of a balanced diet. Examples of healthy fats include:
- Monounsaturated fats: found in foods such as olive oil, avocados, and almonds.
- Polyunsaturated fats: found in foods such as fatty fish, such as salmon, and plant-based oils, such as soybean and corn oil.
- Omega-3 fatty acids are found in fatty fish, such as salmon, and some plant-based sources, such as flaxseeds and chia seeds.
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Plant Sterols
Plant sterols are found in plant-based foods. They help to lower bad cholesterol levels by blocking the amount our body absorbs. You only need 2-3g each day to get the benefits which you can do by:
- Eating more plant foods including, legumes, vegetable oils, nuts, cereals and seeds
- Taking a plant sterol supplement
- Choosing products with added plant sterols like, Heart Active milk, Weet-Bix cholesterol lowering or margarine spreads
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Increasing your soluble fibre intake
Soluble fibre is a type of dietary fibre that dissolves in water and forms a gel-like substance in the digestive tract. It works to lower cholesterol by trapping the cholesterol in the gel, allowing the body to remove it when you go to the bathroom. Soluble fibre can be found in plant foods such as legumes, lentils, oats, fruit, vegetables and seeds.
Need some inspiration for a meal to boost your heart health?
TRY THIS WEEK’S RECIPE: Shredded chicken, green bean & barley salad
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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