Heart disease accounts for nearly one-third of all deaths worldwide and diet can play a major role in this.
Knowing what to eat can help maximise your heart health and improve your wellness. Here are our top 5 superfoods to incorporate into your diet to support a healthy heart
1.Leafy Greens
Dark coloured greens are well known for being full of vitamins and minerals. They are also a great source of vitamin K which can help protect your arteries and promote proper blood clotting.
Dark green vegetables contain alpha-linolenic acid, an omega 3 fatty acid which is also beneficial for heart heath and a great alternative to oily fish for the vegan and vegetarian community.
Studies have shown that increasing your intake of leafy green vegetables is associated with a 16% lower incidence of heart disease.
A great way to increase your intake of leafy greens is to incorporate an organic green superfood juice into your diet. Our blended Kale juice is brimming with Vitamin K, A & B.
2.Berries
Berries are bursting with polyphenols. These may help protect the heart by neutralising oxidised LDL, which forms plaque inside the arteries.
They are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease as shown in recent research.
Eating lots of berries can reduce several risk factors for heart disease, for example an analysis of 22 studies showed that eating berries was associated with reductions in LDL (bad) cholesterol, systolic blood pressure, body mass index, and certain markers of inflammation.
An easy way to add berries to your diet is by drinking a berry rich superfood juice every day. Our Elixir Vitality juice contains red grapes, goji berry, raspberries, pomegranate and more to give you a nutrient rich boost.
3.Soy products
Eating tofu and other soy-based foods could lower the risk of coronary heart disease, as they contain omega-3 fats, essential polyunsaturated fats that have a number of heart health benefits, such as lowering cholesterol.
Their fatty acid profile makes soyfoods, a valuable part of heart-healthy diets. However, it is their protein content, that makes them unique among plant foods in protecting against heart disease.
Clinical trials published since 2005 indicate that soy protein lowers LDL cholesterol by 4% to 6%,it’s a modest reduction, but it's enough to produce meaningful protection from heart disease.
Each 1% reduction in cholesterol is estimated to lower risk of CHD by 1% to 2%,25,26 suggesting that soy protein alone could reduce heart disease risk by anywhere from 4% to 12%. https://pubmed.ncbi.nlm.nih.gov/8043072/
4.Oily fish
Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids - healthy fats that can lessen the risk of heart rhythm disorders and lower blood pressure. They also lower triglycerides and curb inflammation.
Studies have shown that Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias .
5.Nuts
Nuts are a great source of fibre and micronutrients like magnesium, copper, and manganese
Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease. They’re also a good source of heart-healthy monounsaturated fats and fibre, two important nutrients that can help protect against heart disease
Some studies have found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease.
Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too.
One study showed that involving 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and levels of LDL (bad) cholesterol, two risk factors for heart disease
A convenient way of adding healthy vitamins, nutrients and anti-oxidants to your diet is to drink a superfood juice every day. To order yours visit our shop here today.
