What are the fundamentals for a “heart-healthy” diet?
- Lower high blood pressure
- Lower bad cholesterol
- Maintain a healthy body weight
- Limit the risk of diabetes
How do we achieve this?
- Follow a plant, wholegrain, protein, healthy fat-rich diet
- Incorporate various fruits and vegetables for vitamins and antioxidants
- Limit processed foods, added sugars and high levels of sodium
Incorporating an abundance of plant-based meals, rich with healthy fats, proteins and wholegrains not only supports your heart, but supports your digestive system, metabolism and gut health. A variety of different foods is beneficial to your health, however here are our favourite 7 superfoods for a healthy heart.
- Quinoa – Try our Quinoa Tabouli with Falafels
Tip: Cook quinoa in good quality vegetable, beef or chicken broth for extra flavour. - Avocados – Try our Avocado Dressing
Tip: Have leftover avocado that you don’t need? Freeze it and add it to your smoothies. - Salmon – Try our Salmon & Soba Noodle Salad
Tip: For the perfect pan-fried salmon, it’s best served pink in the middle which is approx. 3-4 mins each side. - Tuna – Try our Tuna and Leek Spaghetti
Tip: If buying canned tuna, ensure you are purchasing ‘pole and line caught tuna’ as this is considered more environmentally sustainable. - Walnuts – Try our Lemon & Walnut Zucchini Noodles with Lentils
Tip: Bring out the rich flavour of walnuts by toasting them before tossing into salads etc. You can season walnuts with salt, sugar or spices. - Legumes – Try our Moroccan Pumpkin & Chickpeas
Tip: If buying your legumes dried, it is important to follow the instructions in a recipe for soaking and cooking them. Some legumes contain a toxin called phytohaemagglutinin that can cause an unsettled tummy if not cooked properly. - Hemp seeds – Try our Hemp Seed Pesto
Tip: Hemp seeds can simply be enjoyed straight out of the bag or sprinkled on any dish to gain a boost of extra nutrition.
