Doctor lists three 'superfoods' to add to your diet to prevent heart disease
A quarter of all deaths in the UK are caused by heart and circulatory diseases - but maintaining a healthy diet and lifestyle can go a long way to helping reduce the risk.
According to the British Heart Foundation, coronary heart disease, the most common type of heart disease, is the single biggest killer of both men and women worldwide. However, the NHS website advises that it is possible to lower your chances of getting it by keeping your heart healthy, which will also reduce your risk of developing other illnesses such as stroke and dementia.
Dr John Burke, chief medical officer at AXA Health, advises that changes such as stopping smoking and losing weight if you are overweight can help to reduce your risk of heart disease. And another important factor is your diet - as well as cutting back on saturated fat and salt, Dr Burke recommended three foods in particular to incorporate into your meals and snacks to keep your heart healthy, SurreyLive reports.
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Three foods to eat for a healthy heart
Oily fish
Dr Burke advised: "Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, which can help protect your heart against disease. Omega 3 fats can help protect the heart and blood vessels from disease, helping to improve circulation, prevent blood clots and lower blood pressure."
Whole grains such as Quinoa
Dr Burke said: "Whole grains such as quinoa and brown rice contain high levels of fibre, which can help to regulate blood pressure and cholesterol, making it a possible key to better heart health. Quinoa is a gluten-free grain alternative that offers a range of health benefits as it is packed with fibre, magnesium, B vitamins, iron, and antioxidants."
He added: "Quinoa aids digestion, helps regulate blood sugar levels, and provides sustained energy throughout the day. The process fibre goes through in the body requires bile acids that are partly created by cholesterol, meaning the more fibre we eat, the more cholesterol the body uses to process it, helping to lower our bad (LDL) cholesterol levels.”
Nuts and seeds
Dr Burke said there was one food that can be sprinkled on your breakfast yoghurt or put into a smoothie for an easy health boost: "Chia seeds are great for heart health as they are high in fibre, protein, and omega-3 fatty acids. They also contain calcium, magnesium, and antioxidants.
"These seeds can help stabilize blood sugar, improve digestion, and support heart health. Chia seeds can be easily incorporated into smoothies, yoghurt, or used as an egg substitute in baking," he added.
Exercises to keep your heart healthy
As well as making improvements to your diet, exercise is also a crucial factor in maintaining a healthy heart. Dr Burke advised: "As a rule, the best activity to improve circulation is aerobic exercise – the kind that makes you warm and mildly out of breath.
"It's ideal because you can modify the intensity and duration of this kind of exercise to suit your level of experience, ability and health." Dr Burke suggested cycling, running and swimming as three of the best exercises to help increase circulation and blood flow, thereby strengthening the heart and reducing the risk of cardiovascular diseases.
However, he warned: "If you have high blood pressure, avoid any exercise that will cause an immediate spike in blood pressure over a short period of time, such as weightlifting or powerlifting, scuba diving, squash and sprinting. This is due to the pressure it puts on the heart and walls of your arteries."