Nutrition is vital to overall health and is important in reducing the risk of developing diseases like coronary heart disease and diabetes. With World Heart Day just around the corner (29th September), Melissa Jaeger, Head of Nutrition and Registered Dietitian at the UK’s #1 food and nutrition tracking app, MyFitnessPal, has shared a list of the top 5 recommended heart healthy foods for anyone looking to improve their heart health.
- Walnuts, Pistachios or Almonds
I’d highly recommend dry roasted and unsalted or raw nuts, as these provide a satisfying crunch and act as a great source of protein and fibre which can be added to snacks or on top of salads etc. Consuming appropriate portions of unsalted or raw nuts can help us to stay within the daily recommended sodium guidelines for heart health, and nuts also contain ALA Omega-3 fatty acids, which play an important role in supporting heart health.
- Chia Seeds
This tiny seed packs a nutritional punch when it comes to fibre content, which is important for heart health. They also contain ALA Omega-3 fatty acids and are a great way to add some extra protein to our diets. I’d recommend using Chia seeds as a topping on your yoghurt, adding to smoothies or stirring it into your salad dressing before drizzling on your salad.
- Dry Oats or Instant Unsweetened/Plain Oatmeal
Oats are packed full of fibre, which is an important nutrient for heart health and weight management. Oats can be rolled into homemade energy bites or granola bars, or instant oats can be a convenient, on-the-go breakfast option. I’d recommend that if selecting instant oats, make sure they are plain and not flavoured to avoid any added sugars. If you enjoy having oats for breakfast, try topping them with nuts, seeds and fruit for a more satiating meal.
- Dried Chickpeas, Dried Edamame or Dried (Unsweetened) Fruit
Ensuring we get enough fruits, veggies and legumes can be challenging in our busy day-to-day lives, but dried, unsweetened fruit or dried, lightly seasoned legumes can be a great snack to enjoy while on-the-go – and they won’t spoil like fresh produce. They contain fibre to support heart health, and chickpeas and edamame both contain protein and fibre to help fill you up and keep you full for longer.
Look for dry roasted or unsalted/lightly seasoned dried chickpeas or edamame (with less than 140mg of sodium per serving), as well as unsweetened, dried fruit.
- Extra Virgin Olive Oil
Whether you’re roasting, baking, sauteing, making a salad dressing or a marinade, extra virgin olive oil is a great pantry staple to use when it comes to your heart health!
