Love your heart
Ingredients that love your heart
Food is the most important medicine as the correct balanced diet supports our normal body functions and prevents diseases. Some foods are better for the heart than others. If you like a simple answer, try to eat foods that are in their natural form – in other words, ingredients, not food products which have complex ingredients.
To start with, avoid the 3 most used foods in our diet:
- Processed foods – processed meats, white carbs, ready cakes, meals, cured meats
- Low fat trans fats spreads like margarines and spreads made with partially hydrogenated oils which is even worse for your heart than saturated fat because in addition to raising LDL (“bad”) cholesterol like saturated fats can, trans fat also lowers HDL (“good”) cholesterol
- White table salt – use Celtic salt instead
If you are not Vegan or not restricted by allergies your have other choices. We are focusing on the specific audience so:
Avocado Oat Seeds Berry Spinach Beetroot
Avocado – is the only fruit that has healthy monosaturated fats (MUFA) which help prevent heart disease. They also contain nearly 20 minerals (magnesium and potassium) and vitamins (C, E K, B-6). Avocados also decrease the risk of diabetes, obesity and overall mortality rates and they are a great source of riboflavin, niacin, folate, pantothenic acid, lutein and beta-carotene. They allow the absorption of carotenoids (beta-carotene and lycopene) which are a requirement for having a healthy heart.
Seeds: Pumpkin, Chia, Flaxseeds... Just a spoonful of chia plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque build-up. Seeds contain omega-3 fatty acids, fibre and phytoestogens to boost heart health.
Berry - are full of heart-healthy phytonutrients and soluble fibre. Try blueberries, strawberries, cranberries or raspberries.
Spinach – contains lutein, folate, potassium and fiber. It has been shown that individuals who consume two and a half servings of vegetables on a daily basis have a 25% lower chance of developing a heart disease. It contains vitamin C, beta-carotene and other nutrients that promote cardiovascular health by preventing oxidised cholesterol from building up in the blood vessels.
Beetroot is the new aphrodisiac!!!!
How? Beetroot supports healthy blood pressure because it contains nitrates that are vasodilators and Improves ED, (endothelial dysfunction) But when we improve this ED, we improve another ED (erectile dysfunction). This leads to healthier blood vessel flow. Healthier blood vessel flow improves erections. Blood flow to the clitoris is also improved, therefore improving the female sexual experience.
Chocolate – studies suggest that chocolate in an important part of a healthy diet. The bioactive plant compounds found in cocoa beans (polyphenols) help prevent against heart disease by improving the blood vessels.
Oats – are full of Omega-3, fatty acids, folate and potassium. Due to its rich fibre content, it can keep the arteries clear by lowering the levels of bad cholesterol.
Avocado – it can be smashed, blended or grilled. I like to have avocados on toast or in a salad. Other options are guacamole or as part of healthy salad. Avocado oil is also good to use.
Seeds: Mix them with yogurt, granola or sprinkle on a salad.
Spinach – I use frozen spinach as its more affordable and the nutrition is ‘locked in’ and preserved. Recently, stuffed peppers with wild garlic spinach and quinoa, are my choice of indulgent.
Berry - they work great with smoothies or in a breakfast shake. You can also add them to your breakfast cereal or yogurt, eat them raw or add them to quinoa and granola. They are a great replacement to sugary unhealthy snacks.
Beetroot – You can use beetroot powder in so many ways. As simple as adding it to your smoothies, milkshakes and energy drinks. You can make fantastic soup with it or if you are busy, add few spoons to miso soup for extra flavour. Beetroot can be used in porridge, pancakes, cakes and bakes too, but watch your carbs.
Children who don’t like to eat veg may enjoy beetroot benefits without even knowing in frozen yogurt or ice cream. That way you get the raw benefit. Recipe for beetroot and raspberry sorbet GF, DF, NF (link)
What’s good about this is, there is no cooking and no messy fingers. It takes a lot of beetroot to make a spoon of beetroot powder. That way you get more of the good staff straight into your veins. SHOP for beetroot powder.
Chocolate – the health benefits are linked chocolate that contains a minimum 70% cocoa levels (dark chocolate). You can add chocolate to almost any dessert, as well as breakfast (porridge, avocado toast).
Oats – Functional Food that has many health benefits, including: adding them in whole-wheat bread gives the bread a nice texture and a nutritional boost. Granola bars are a healthy desert that you can enjoy on the go. You can add them to muffins, pancakes and cookies. You can also make your own oat bars that do not require baking.
Check our Instagram posts for recipes
Always check your local health store and support local businesses as well as avoid carbon footprint. Alternatively order online
Fruit of the forest snack - coming soon
We have been advised over the years to look after our heart’s health by eating low cholesterol, artificial trans fats spreads, fat free everything and not much good came out of it. Cholesterol is produced in the liver. Only a small percentage is produced from fat, but most of it is produced from carbs/sugars. So, the butter was never the problem, but what’s under it – the bread. Nothing wrong with bread either, it’s just we eat too much carbs altogether.
The latest ‘trust me I am a doctor’ BBC series presented a study on different types of fat and the impact on health. The ‘bad’ saturated fat – coconut oil was the best performer. The ‘doctors’ have been so so so so surprised by it, yet people who actually have extensive knowledge in nutrition always have known the health benefits of coconut oil. Both the NHS and BBC (apparently the most trusted sources of health information according to You.Gov) are not necessary qualified to advise. They can only pass on approved information, like the Food Standards Authority – yet one more underfunded agency that is out of date with the latest nutrition science. Check your source of information before you decide to implement anything in your diet.