Heart-healthy foods according to a cardiologist dietitian

Eating well can drastically lower heart disease risk. Victoria Taylor, a senior dietician at the British Heart Foundation, told Business Insider that nutrition affects whether a person is overweight, has high blood pressure, high cholesterol, or type 2 diabetes, which are cardiovascular disease risk factors.  

She recommends a total food approach to heart health, meaning what you eat most of the time matters. Some meals can help, which may surprise you. “They're cheap, and you might already have them in your cupboards,” she said. I don't believe in superfoods. She claimed there are no magic components in your diet that will fix all the other wrongs.  

She stated extravagant snacks and meals are fine. She said data shows that a Mediterranean-style diet with colorful fruits and vegetables, whole grains, nuts, seeds, lean proteins, and healthy fats is ideal for heart health. Red and processed meat are high in salt and saturated fat, so consume less.  Taylor listed three surprising heart-healthy foods. 

Frozen peas   Taylor advises clients to keep a bag of frozen peas in the freezer. “They're cheap, there's no waste, and there's no preparation but cooking,” she remarked. They contain plant-based protein and vitamin C, which protects and maintains cells. 

Peas provide 5g of fiber per 100g. Daily fiber intake is 28g per FDA recommendation.  Most people know that fiber helps digestion, but Taylor said it also lowers cholesterol absorption. She suggested mixing peas into rice, hummus, or soup with garlic and low-salt stock.  

Peanuts For a heart-healthy snack, try a handful of peanuts instead of cookies or cake, according to Taylor.  “We hear a lot about nuts and seeds, and they're expensive and exotic,” she remarked.  

Peanuts are inexpensive and accessible for most. Peanuts are a good source of unsaturated fats, especially monounsaturated fats, fiber, protein, and vitamins and minerals, which are essential to a balanced diet. 

Rapeseed oil   Some nutritionists dislike vegetable and seed oils. Business Insider previously reported that one keto influencer said they are worse than smoking, although there is no evidence. Taylor recommended rapeseed oil, often known as vegetable oil, for heart health, especially on a budget.  

She stated its monounsaturated fats benefit the heart by maintaining "good" HDL cholesterol and lowering "bad" LDL cholesterol. Rapeseed oil is cheaper than olive oil and safe to cook with, she claimed. The UK National Health Service says there's excellent evidence that replacing saturated fats with unsaturated fats will decrease cholesterol. 

5 zodiac signs with powerful horoscopes on february 25, 2024