Heart-healthy foods to work into your diet 

Heart-healthy foods to work into your diet 

Usually when we think of healthy eating and diets, we’re just being told what not to eat, but we want to change that. We believe you should eat more foods that are beneficial to your heart and generally good for you. You can easily include these in any meal of the day and soon you will make these choices without even realising.

Vegetables

You simply can’t go wrong with eating more veg. And it’s easier than you think: all you need to do is add more colour to your meals with the help of nutritious veggies.

By sprucing up your meals with more veg, you’ll eat more nutrients such as vitamin C and vitamin A, and it can also help to reduce the consumption of saturated fat that leads to high cholesterol levels. Meanwhile, leafy green vegetables like spinach, kale, Swiss chard or collard greens are a great source of vitamin K which supports proper blood clotting.
Or if you prefer to eat your greens in little pods – what about some frozen peas or edamame beans? Both contain vitamin B1 (also known as Thiamine) which contribute to the normal functioning of your heart.
So pick up a plate full of different coloured veggies or explore our Steamfresh range, with all sorts of veg medley goodness.

Oily fish

Oily fish such as salmon, mackerel, tuna, is rich in omega-3 fatty acids. Omega-3 is known for its heart benefits because it helps maintain the normal functioning of the heart, as well as contributing to the maintenance of normal cholesterol levels. 
Wondering how to get your fill (and the family’s)? Well, a Warm Mackerel & Pea Salad is a super starter, while a Salmon & Sweet Chilli Jacket Potato is an easy lunchtime staple.

Beans and pulses

Beans and pulses are a great way of increasing your fibre intake and getting more nutrients into your diet including potassium, which can help maintain normal blood pressure.  There’s plenty of choice and versatility in terms of recipes and they’re also a great source of vegetarian protein.

Whole grains

Like veg, whole grains like quinoa, brown rice, oats, barley or whole wheat are high in vitamin B1 (Thiamine) that contributes to the normal function of the heart.   
And one cooking tip: don’t add too much salt when you’re cooking with grains. Reducing your consumption of sodium means you’re helping to maintaining normal blood pressure, which is linked with heart (and overall cardiovascular) health. Choosing lower salt options, filling your plate full to the brim with veggies, or using herbs and spices to provide a flavour boost to your food are all good ways to keep your ticker, well, ticking.

Nuts and seeds

Nuts such as walnuts or almonds, and seeds like chia, flax or hemp are rich in heart-friendly nutrients like omega-3, omega-6 and monosaturated fats that can have an impact on your cholesterol levels. 
Nuts and seeds are great snacks: you can make your own trail mix or you can add them in salads, yogurt, porridge for an extra boost of heart-friendly nutrients.  

 

Discover more healthy eating advice including why eating in full colour is the key to a healthy, balanced diet. And with Birds Eye frozen veg you can get all the nutrients you need all year round.