Health
6 easy ingredient swaps for better heart health
From Valentine’s cards to emojis, hearts are universally used to share feelings of affection. But research shows that we should be showing our heart just as much love as it gives out: heart disease is the leading cause of death for women in the UK and around the world. A staggering 3.6 million women in the UK live with heart disease, with 30,000 admitted to hospital each year with a heart attack.
While the stats are sobering, there are a number of things we can do to reduce our risk. Making small changes to our diet can add up to big wins for our heart.
Here, we ask the experts to explain the easy food swaps that’ll help keep our ticker happy.
6 ingredient swaps for better heart health
Ditch the toast at breakfast
Goldilocks was on to a winner: a bowl of porridge is a filling breakfast and fantastic for the heart. “Oats contain beta-glucans, which can help to prevent fatty deposits in blood vessels,” explains Jane Hutton, consulting clinical nutritionist and chef at The Functional Foodie.
Our porridge toppings can also work to elevate those heart-healthy benefits, too. “Add seeds and nuts for an omega-3 boost, to reduce inflammation and keep blood vessels elastic and strong,” Jane says.
For Liz, she ensures her first mouthful of the day is teeming with wellbeing wins.
“Brunch is always a quality protein with some healthy fats,” she says. “Two boiled eggs, an omelette, scrambled eggs or some avocado on a bed of broccoli drizzled with a bit of olive oil are just a few of my favourites. Olive oil is primarily made up of heart-friendly monounsaturated fat (approximately 73%).”
Opt for dark-coloured berries
Although many fruits offer different health benefits, some are particularly advantageous for the heart. Rhiannon Lambert, registered nutritionist, bestselling author, and founder of Rhitrition, says that dark-coloured berries – such as blueberries, blackberries, and raspberries – are a must for a happy ticker.
Rhiannon explains that these berries are rich in anthocyanins, a naturally occurring compound that is high in antioxidants (perfect for tackling harmful free radicals) and can aid in reducing inflammation. “Higher anthocyanin intake is associated with a lower risk of coronary artery disease, including heart attacks and high blood pressure,” she reveals.
Fresh berries can be pricey, so frozen is just as good an option. “Frozen berries provide the same benefits and last longer without going off,” adds Rhiannon.
Switch shop-bought salad dressings for homemade
From salads and pasta to grilled meat and veg, dressings are a quick way to add an extra pop of flavour. Plus, creating our own at home ensures we avoid any unwanted ingredients (hello, added sugars and preservatives).
Dr Sarah Cooke, a nutritionist and GP, reveals that homemade dressings are a quick way to increase our intake of polyunsaturated fats and antioxidants – both of which are great for the heart.
For a simple zesty dressing, Sarah recommends combining olive oil with lemon juice, salt, and garlic. Or, for a French dressing, mix 3 tbsp olive oil with 1 tbsp wine vinegar, 1 tsp French mustard, a pinch of caster sugar, and salt and pepper.
Swap white carbohydrates for whole grains
Fibre is a gut-health hero, but it’s also crucial for the heart. However, our average daily intake is just 18g – well short of the recommended 30g.
Ditching white rice and bread and opting for the wholegrain versions is a simple tweak to up our intake.
“Eating more wholegrain foods has been shown to reduce the risk of cardiovascular disease,” reveals Dr Laura Wyness, registered nutritionist and author of Eating Well for Menopause. For instance, one study found that eating three servings of whole grains each day can reduce our coronary heart disease risk by almost 20%.
“Swapping a portion (180g) of regular pasta for wholewheat pasta will increase your fibre intake by about 7g,” adds Laura.
Be smart with drinks
Not all beverages are made equal when it comes to heart (and overall) health.
“Drinks with added sugars (like fizzy drinks) can increase triglycerides, a group of fats in the blood linked with heart disease,” explains Dr Carrie Ruxton, a dietitian. “They have also been found to promote inflammation, which can irritate the inside of blood vessels and promote damage.”
Tea, however, is a heart-healthy favourite, especially for our founder, Liz Earle.
“All tea (from green tea to builders’ brew) comes from the leaves of the Camellia sinensis bush,” she says. “All types contain useful levels of plant polyphenols (antioxidants), alongside other nutrients, and studies consistently show the more tea we drink, the lower our risk of death from all causes, including heart disease and stroke. Studies show that black tea can help to lower blood pressure, too.”
Add crunch with unsalted nuts
There’s no denying we’re crazy for crisps: 88% of us eat this snack at least once a week. Unfortunately, crisps are an ultra-processed food – and regularly eating these has been linked to increased heart disease risk.
If we’re craving something crunchy, swapping salty crisps for plain nuts is a swap our heart will love.
“Nuts contain protein, heart-healthy fats, and plenty of micronutrients,” says Priya Tew, specialist dietitian from Dietitian UK.
Priya suggests eating a handful of nuts four to five times a week. If you’re not a fan of eating nuts on their own, try adding some into a stir fry or sprinkling on top of a salad.
Words: Chantelle Pattemore
