The 3 foods linked to lower risk of heart disease – and they can be easily added into your daily meals
EATING for a healthy heart doesn't have to be complicated, or cost a fortune.
New research shows that three of the best foods for fighting heart disease are cheap, easy to find, and likely already on your local supermarket shelves.
1
Leafy greens like spinach, kale and broccoli are among the most effective.
The study published in the European Journal of Nutrition found that eating just a cup and a half of these vegetables a day could significantly lower the risk of atherosclerotic vascular diseases, the main cause of heart attacks and strokes.
These green veggies are rich in vitamin K1, which may help stop calcium from building up in the arteries and making them narrower, a key process in heart disease.
'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain vitamin K1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease,' said Montana Dupuy, from Edith Cowan University, in Australia, which led the research.
'The great news is that these vegetables can be easily incorporated into your daily meals,' she added.
The recommended daily intake of vitamin K1 is around 1 microgram per kilogram (kg) of body weight. This is roughly 70mcg for a 70kg adult.
A cup of cooked spinach contains over 800mcg, while a cup of cooked broccoli provides around 220 to 250 mcg.
This means getting over your daily dose can be as simple as tossing a handful of spinach into a smoothie, adding kale to soups or pasta, or serving broccoli as a side with dinner.
Cardiovascular disease remains the number one cause of death worldwide.
In Australia, it kills one person every 12 minutes - and in the UK, it's responsible for around one in four deaths.
New body scan phone app can reveal if you're at risk of heart disease, stroke or diabetes in just 30 seconds at home
The study found that women who consumed around 30 per cent more vitamin K1 than currently recommended had a lower long-term risk of vascular disease.
Dr Marc Sim, senior research fellow at ECU, said: 'Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis.'
The team is now using the findings to develop vitamin K1-rich meals for people with specific dietary needs, such as aged care residents.
'This research has provided key evidence to support our future studies,' said ECU postdoctoral research fellow Dr Liezhou Zhong.
"We are now creating new foods which pack more leafy greens that are rich in Vitamin K1.
"These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents.
'We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community.'
Key ways to reduce heart disease risk
Quit smoking - Smoking dramatically increases your risk of heart disease and related complications. Quitting, even after years of smoking, can significantly reduce your risk.
Eat a healthy diet - Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated and trans fats, sodium, and processed foods. Following the NHS Eatwell Guide provides a good framework for a balanced diet.
Manage stress - Chronic stress can negatively impact heart health. Practice stress-reducing techniques like deep breathing, meditation, or yoga.
Maintain a healthy weight - Being overweight or obese increases the risk of heart disease. Focus on a balanced diet and regular physical activity to maintain a healthy weight.
Regular checkups - See your doctor regularly for checkups, including blood pressure, cholesterol, and blood sugar screenings. Early detection and management of risk factors can significantly reduce the risk of heart disease.
Manage underlying conditions - If you have diabetes, high blood pressure, or other underlying conditions, work with your doctor to effectively manage them.
Consider aspirin - In some cases, your doctor may recommend taking a low-dose aspirin daily to help prevent blood clots and heart attack.
Limit alcohol - Excessive alcohol consumption can raise blood pressure and increase the risk of heart disease.
Source: NHS
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'At the same time, they are often expensive, can contain added sugars and different brands contain different amounts of ginger.' She notes that supplementing with ginger can interact with medications such as blood thinners; seek advice from a pharmacist if necessary. Hobson is more sceptical. 'I'm not sold on fruit shots,' he says. 'A lot of them are apple juice with a bit of ginger.' It's probably better – and certainly cheaper – to use ginger and turmeric in cooking instead. 'Juice fasts are unsustainable and unrealistic for most people,' says Gill. 'While fruit and vegetables are a rich source of many nutrients, including fibre and vitamin C, they are limited in other nutrients – such as vitamin B12, iron, omega 3 and protein. They cannot provide the body with all its nutritional needs. Food diversity is what's needed for optimal health.' There is no need to 'detox', adds Benelam. 'Our bodies are very good at getting rid of toxins.' And Hobson is unequivocal: 'Avoid juice fasts at all costs. There are no health benefits whatsoever.' 'We should get most of our hydration from water,' says Benelam – but it doesn't have to be plain. Gill suggests flavouring still or sparkling water with chopped fruit or berries; a squeeze of lemon or lime; herbs such as mint, basil or rosemary; or slices of cucumber. She says other drink options include kombucha – 'Just check the amount of sugar, which can vary from brand to brand' – and herbal and fruit teas (hot or iced). Gill suggests Greek yoghurt topped with banana or berries, chia seeds and honey. Benelam keeps it simple: 'A glass of milk – cow's or plant-based – is a good alternative before or after the gym. It contains protein, nutrients and electrolytes.' In an ideal world, we'd get our vitamins, minerals and bioactive compounds (such as polyphenols, flavonoids and carotenoids) from whole fruits and vegetables, rather than juices and smoothies. However, most of us don't eat enough of them. As the Australian review points out, juices and smoothies are an 'affordable, accessible and palatable' addition to the diet. You're not better off with Cola-Cola – but you should stick to one small glass a day. Do you have an opinion on the issues raised in this article? If you would like to submit a response of up to 300 words by email to be considered for publication in our letters section, please click here.
