Eating one green food could help slash cholesterol this month

A nutrition expert has revealed the essential foods that could safeguard your heart if you incorporate them into your meals this month. Registered nutritionist Lily Keeling, speaking ahead of World Heart Day on September 29, said the right grub can slash blood pressure and reduce cholesterol.

Lily, who is recipe development manager at recipe box delivery service Green Chef, said: "Eating a balanced diet is crucial for maintaining a healthy heart. It's no secret that the food you eat can have an impact on your overall health. But it can also impact your blood pressure and cholesterol levels.

"By incorporating these heart-healthy foods into your everyday meals, not only can you boost your overall health and well-being, but also support your heart health. However, if you're ever concerned about your heart's health, always consult with a medical expert immediately. As one of the most vital organs in your body, it's important to know any irregularities, or what normal is for you."

Lily revealed that leafy green veg, including spinach, kale, cabbage, and broccoli, can help encourage a healthier heart, reports Devon Live. She said: "Adding spinach to your diet is a great way to boost your vitamin C, calcium and iron levels, as this leafy green is one of the most easily available and nutrient dense vegetables.

"Spinach is also high in vitamin K, which is vital for supporting overall health and wellbeing. It is also low in calories and packed with fibre."

She recommends adding leafy green veg to smoothies, sauces, marinades and soups to increase your intake each day.

Healthy fats

Salmon, avocado, olive oil, and walnuts are all rich in monounsaturated and polyunsaturated fats, which is essential for promoting a healthy heart when consumed in moderation.

Adding healthy fats to your meals can be both simple and tasty.

Lily suggests either grilling or baking salmon and incorporating it into a fresh salad dish, alongside diced avocado, a splash of olive oil and a handful of chopped walnuts, plus loads of leafy greens.

Whole grains and oats

To enhance your heart health, Lily advises choosing wholemeal or granary breads, pastas, and brown rice. These straightforward substitutions can maintain the flavour of your recipes, whilst supporting your cardiovascular health.

"If you're looking for healthy meal prep ideas, a great way to increase your oat intake is through delicious overnight oat recipes," she said. "Fill your dish with tasty berries, creamy textures such as Greek yoghurt or peanut butter and store in the fridge ready to tackle the day."

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Protein rich foods

Foods such as lean meats, fish, and eggs are a great source of protein, and when consumed as part of a well-balanced diet, can help to support overall well being and boost heart health.

Lily said: "Start by incorporating lean meats like chicken or turkey into your meals by grilling, baking, or stir-frying them with a side of nutrient rich vegetables.

"Include fish in your diet by enjoying grilled or baked fillets a few times a week, and try incorporating a range of fish such as trout, and mackerel, which are rich in heart-healthy omega-3 fatty acids. "Eggs are incredibly versatile and can be enjoyed in a number of ways: scrambled for breakfast, boiled as a snack, or added to salads and sandwiches."

What foods should you limit when boosting your heart health?

If you are seeking methods to enhance your cardiovascular wellness through nutrition, it is crucial to recognise which foods require restriction or substitution with healthier options.

Lily suggests moderating consumption of items high in salt and saturated fat by eating them sparingly as part of a balanced diet. She recommends against completely eliminating fatty meat cuts, butter, cream and cheese but advises limiting portions.

Similarly, added sugars and alcohol can negatively impact general health and consumption levels require careful monitoring.