February is Heart Month, and what better way to show love than to take care of your heart? Incorporating heart-healthy foods like salmon, walnuts, and olive oil into your diet can help lower bad cholesterol and improve heart function. Dark leafy greens like spinach and kale are rich in antioxidants, while berries pack a bunch of vitamins and fibre. Don’t forget to introduce dark chocolate, which is packed with flavonoids. Flavonoids are a diverse group of plant based compounds found in fruits, vegetables, and other plant foods known for their powerful antioxidant and anti-inflammatory properties. Flavonoids play several important roles in human health:
Antioxidants – They help neutralise harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases like heart disease and cancer.
Anti-inflammatory – Flavonoids may reduce inflammation in the body, which is linked to many chronic conditions, including arthritis and cardiovascular diseases.
Heart health – Some flavonoids, particularly those found in foods like dark chocolate, berries, and tea have been shown to improve blood circulation and support health by reducing blood pressure and cholesterol levels.
Immune support – Certain flavonoids have been found to boost the immune system and offer protection against infections.
Here are some heart- healthy foods to incorporate into your meals this month – and all year round!
- Fatty Fish
Fatty fish like salmon, mackerel, sardines and tuna are rich in omega-3 fatty acids, which have been shown to lower inflammation and reduce the risk of heart disease. Omega-3 helps to reduce blood pressure and improve overall heart function. Aim to include fish in your diet at least twice a week. Grilled or baked salmon with a side of veg is an easy way to nourish your heart.
- Berries
Berries like strawberries, blueberries, and raspberries are packed with antioxidants, vitamins, and fibre. The high levels of flavonoids found in berries can help improve blood vessel function, reduce blood pressure, and decrease inflammation. Add a handful of berries to your breakfast oats, yoghurt or enjoy them as a sweet snack. Their vibrant colour and natural sweetness make them a heart-healthy treat you’ll love.
- Dark Leafy Greens
Leafy greens such as spinach and kale are loaded with vitamins and minerals, and antioxidants, particularly vitamin K, which helps to protect your arteries and promotes proper blood clotting. These greens are also high in nitrates, which have been shown to reduce blood pressure and improve arterial function. Incorporating more salads, green smoothies, or sauteed greens into your diet can do wonders for your heart health.
- Whole grain
Whole grains like oats, quinoa, brown rice, and whole wheat bread provide heart-friendly benefits by supplying your body with fibre. Soluble fibre helps lower cholesterol levels by binding to cholesterol particles and removing them from the bloodstream. By replacing refined grains with whole grains, you can also help to regulate blood sugar and improve overall heart health. Start your day with a hearty bowl of oats, or swap white bread for whole grain in sandwiches.
Other foods which are really good for your heart health include: avocados, nuts, dark chocolate, olive oil, beans and legumes and also garlic!