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Telegraph
5 days ago
- Health
- Telegraph
Eight everyday foods that lower your risk of a heart attack (and one of them is chocolate)
Statistically speaking, you're more likely to die of heart disease than you are from anything else (assuming that you're reading this as a resident of Britain or the US). It more commonly afflicts men than women, and you're at higher risk if you're overweight, physically inactive, a smoker or a regular drinker. But heart disease can strike any of us – and it's the leading cause of heart attacks. One of the best things you can do to avoid heart disease and limit your likelihood of suffering a heart attack is to eat well, with your heart in mind. Fruits and vegetables, lean proteins and a low amount of sugar are key to a heart-healthy diet, as they are to a healthy diet in general, but new research suggests that some foods hold special importance in the prevention of heart attacks. This is thanks to a chemical called flavan-3-ols, a plant chemical that occurs naturally in some fruits such as apples and grapes and, in what is perhaps more welcome news, the plants that also produce tea and chocolate. Flavan-3-ols are 'a kind of polyphenol, which are bioactive compounds that occur naturally in plant foods and have been shown in some studies to be linked to better heart and circulatory health', says Dell Stanford, a senior dietitian at the British Heart Foundation. A recent study, from the University of Surrey, found that a diet high in flavan-3-ols can lead to reduced blood pressure, particularly in people who have high blood pressure and so are at greater risk of a heart attack. What's more, the flavan-3-ols were also found to improve the health of the inner lining of participants' blood vessels, which is crucial to overall heart and cardiovascular health. This research looked at the health impacts of eating apples, grapes and chocolate and drinking tea, in particular. Another piece of recent research, from Harvard University in the US, found that another plant compound known as phytosterol could also be responsible for reducing the risk of both heart disease and Type 2 diabetes. Phytosterol has a chemical structure similar to cholesterol and is found in large amounts in nuts, seeds, fruits, vegetables and whole grains. A full 49 per cent of heart disease deaths are linked to poor diet. Eating grapes, apples and chocolate every day won't 'outdo the effects of a bad diet on your heart health', says Sam Rice, The Telegrap h's nutritionist, but incorporating them into good healthy meals might just save your life. Stanford agrees: 'The health benefits of eating a wide variety of plant-based foods are likely to be attributable to the interaction of bioactive compounds and nutrients in whole foods – they work together to help protect your heart.' Here are the best foods to add to your diet to lower your risk of a heart attack and how much of them to eat (or drink). Apples The old adage that an apple a day keeps the doctor away is more than a neat rhyme. A small apple contains around 15mg of flavan-3-ols, as well as quercetin, another flavonoid known to reduce inflammation, protect against frailty and lower blood pressure. Apples 'also contain a good amount of fibre, which binds with cholesterol and basically takes it out of your bloodstream when you excrete it', says Rice. They also contain pectin, a prebiotic, which can boost your gut health; another factor that can reduce your risk of heart disease. There is a little bit of fructose, a natural sugar, 'but this is bound up with so many other healthy things that it won't give you the same negative effects of sugar on its own, like blood-sugar spikes'. One a day is fine, or more, says Rice. 'They're a very healthy little snack, so feel free to have more than one if you enjoy them,' she says. Just be sure to eat them skin-on and to have the core too if you can stomach it, as this is where most of the good stuff is stored. Grapes A bunch of grapes makes for a refreshing and moreish treat, especially in the summer months while they're in season. Their bright green or red colours – or the dense black of the kind of grape you might pair with a creamy cheese – indicate 'that the polyphenols and flavonoids that are good for your health are there', Rice says. Indeed, 'you should aim to eat the different-coloured fruits and vegetables', says Stanford, as each colour indicates the presence of different potentially health-boosting plant chemicals. An 80g portion, the size recommended by the NHS as one of your five a day, 'is a small bunch that fits into the palm of your hand', says Rice, and such a bunch would contain about 6mg of flavan-3-ols. They must be fresh, however. Raisins don't count where your heart health is concerned as 'drying out grapes makes them much smaller, so you'll probably consume a lot more of them, meaning that you're consuming much more sugar than you otherwise would', Rice says. Grapes are also much more hydrating. ' There's no need to be afraid of dried fruits – they are still full of polyphenols and fibre – but they're best eaten in moderation,' she adds. Oats Crucial to a heart-healthy diet is 'the interaction of the different nutrients that exist inside whole foods', says Rice, and a cornerstone of a whole-food-based diet is grains. The one you're probably most familiar with is the humble oat, which, in a porridge or overnight oats, will provide us with heaps of beta-glucan. This is a sort of soluble fibre that 'is important for lowering bad cholesterol', says Rice – our 'bad' LDL cholesterol levels being a key risk factor for heart disease. Oats also contain magnesium and potassium, Rice points out, both of which 'are key minerals that we need for good blood-pressure control'. While oats are high in calories compared with fruit and vegetables, the fibre they contain 'will help to keep you fuller for longer, which can help you to manage your weight', with obesity being another heart disease risk factor. Whether you prefer porridge or overnight oats, 'both are equally healthy for your heart, bearing in mind the sugar content in any ready-made options you might buy', says Rice. Gentle cooking 'won't destroy the beta-glucan in your oats', but perhaps avoid stewing your porridge for hours on the stove or blending the oats, as this can break down the fibre. Olive oil 'A heart-healthy diet is essentially a Mediterranean-style diet, ' says Stanford. 'There's limited evidence for the benefit of any specific food, but we know that the key ingredients of a Mediterranean diet in combination – lots of fruit and vegetables, pulses, nuts and seeds, oily fish with moderate amounts of lean meat, dairy foods and unsaturated fats – are good for your heart.' The cornerstone of the Mediterranean diet is, of course, olive oil. 'Too much saturated fat from foods such as butter, ghee, lard and cheese can increase your cholesterol, so switching to unsaturated fats like olive oil or rapeseed oil, often known as vegetable oil, can help bring your cholesterol levels down and lower your risk of heart disease,' Stanford explains. Olive oil in particular contains oleic acid, which is 'particularly good at helping to improve your blood lipid [fat] profile', Rice adds. Using it to fry your eggs, vegetables or meat is safe, 'contrary to what many people think', says Rice, but 'doing this will reduce the polyphenol content'. For this reason, it may be better added to salads or pasta dishes at the end of cooking. One to two tablespoons per day is a good amount for the health of your heart, within a healthy diet, Rice advises. Almonds When it comes to your heart health, aim to eat unsalted nuts and seeds most days, says Stanford (provided you aren't allergic). They are high in fat, but largely the healthier unsaturated kind, 'and they are also high in fibre, protein, vitamins and minerals that are important to your overall health', Stanford says. The best thing for your health is to get a range of nuts in your diet, Stanford reiterates, but if you're going to pick one type to try to incorporate, you might be wise to make it almonds. Aside from containing a high concentration of flavan-3-ols, almonds contain so much fibre that your stomach has to work harder to break them down, meaning that you may not absorb all of the calories contained in every nut. Almonds also contain linoleic acid, another compound that can reduce bad cholesterol in the bloodstream, as well as vitamin E, an antioxidant that can protect your heart from damage. That said, whichever nut you choose, it's best to stick to 'a small handful, around 25 to 30 grams, otherwise you would be consuming a lot of calories', says Stanford. Still, that's more than enough to whip up into a homemade pesto with heart-healthy olive oil and plenty of fresh green herbs. Salmon Omega-3 is another nutrient that's famous for its heart-protective qualities. 'The omega-3 fats in oily fish have been shown to reduce the level of triglyceride fats in your blood, which lowers your risk of heart disease,' says Rice. This is one of many reasons why the NHS recommends that people eat at least one serving of oily fish every week. While vegetarians can still get a heart-healthy diet in the absence of fish, by eating plant-based sources of omega-3s like nuts and seeds, 'only the type of omega-3 found in oily fish has been linked to a reduction in the risk of heart disease', says Stanford. Of all the oily fish in the sea, mackerel contains the most omega-3 per gram, but it is also relatively high in mercury, which when consumed regularly can worsen heart health in the long run. Salmon may be a better option, as it is also very high in omega-3 but is considered a low-mercury fish. Tea Whether taken black or green, with milk or without, tea is excellent for the health of your heart. A number of wide-ranging studies have indicated that drinking tea daily may cut heart disease risk by up to 20 per cent. This is in part because tea is very high in those all-important flavan-3-ols. One cup of black tea contains around 280mg of flavan-3-ols – the amount found in more than a dozen apples. Green tea may be particularly good for your heart 'as it contains a compound called EGCG', a powerful antioxidant that has been shown to have specific links to reduced heart disease risk, Rice says. 'But all teas have benefits, as long as they are unsweetened and use the tea plant, rather than being herbal teas, which are a different thing,' says Rice. A few cups a day are fine, 'and it doesn't matter whether you're having them with or without milk', though Stanford adds that milk would come with the added benefit of calcium intake, which is also important for heart health. Dark chocolate It might not be a standard part of our five a day, but chocolate – the dark, bitter kind at least – is rich in polyphenols. Three squares of dark chocolate contains around 30mg of flavan-3-ols, around the same as is found in two small apples, with many other heart-friendly compounds to boot. To feel the benefits however, your chocolate must be 'at least 70 per cent cocoa solids, and really as high in cocoa solids as you can eat and still enjoy it', says Rice. 'Any less, and those benefits will probably be outweighed by the amount of sugar in the chocolate bar.' Even a very dark chocolate bar will be high in sugar however, Stanford points out, and 'the amount of polyphenols present in dark chocolate will depend on how the chocolate is processed'. About three squares of dark chocolate, once or twice a week, makes for a heart-healthy treat. 'But there are plenty of healthier sources of polyphenols such as berries, nuts and tea. Make sure your occasional chocolate treat is part of an overall healthy, balanced diet,' Stanford adds.
The Sun
07-07-2025
- Health
- The Sun
The 5 daily habits that slash the risk of UK's biggest killer
RESPONSIBLE for a quarter of all deaths, cardiovascular disease (CVD) is of the UK's biggest killers. It serves as an umbrella term for heart and circulatory diseases - including coronary heart disease, atrial fibrillation, heart failure, stroke and vascular dementia. 1 There are over 7.6 million people living with heart and circulatory diseases in the UK, according to the British Heart Foundation - twice as many as the amount living with cancer and Alzheimer's disease combined. CVD causes more than 170,000 deaths a year - about a quarter of all deaths in the UK. Earlier this year, the BHF warned that deaths from heart related issues had risen for the first time in 50 years. Several conditions can increase your risk of developing CVD, including being overweight or having high blood pressure and cholesterol. Certain habits can contribute too, from smoking and drinking to not being particularly. But just as lifestyle can up your risk of disease, making simple tweaks to it can also boost your odds against CVD and The recipe for a healthy heart is made up of a few different habits, according to the British Heart Foundation's senior cardiac nurse Ruth Goss and the charity 's senior dietitian Dell Stanford. These can include sipping on coffee, paying attention to the timing of your meals - as well as their content - and living by the phrase "movement is medicine", the experts told The Independent. 1. Get moving for 30 minutes Ruth said: 'Whatever your age, being active now will have an immediate impact on your health, reducing your risk of heart and circulatory diseases. "It's never too late to increase your physical activity or start a new sport, regardless of how little you have exercised in the past.' The easy-to-miss signs of deadly heart problems She recommends doing at least 150 minutes of exercise a week - something that will get your heart pumping faster, such as a brisk walk, swimming, cycling, gardening or even cleaning. If that seems like a lot, you can work up to that gradually. "Doing just 30 minutes a day is a good way to reach 150 minutes a week," according to Ruth. Multiple studies have suggested sitting for extended periods, particularly exceeding 10 hours a day, can be especially detrimental to heart health. A sedentary lifestyle significantly increases the risk of cardiovascular issues like heart attacks and strokes by contributing to factors like high blood pressure, high cholesterol, and obesity. Consultant cardiologist Dr Jonathan Behar of King Edward VII's Hospital previously told Sun Health: "Even smaller things like walking up the escalators on my commute can help. "If it gets the blood pumping then it probably helps." A recent study showed consistently opting to take the stairs - instead of the lift or escalators - could reduce your risk of dying from CVD by 39 per cent. 2. Watch what you eat - and when What you eat can make a big difference to your risk of CVD. Dell recommended sticking to a healthy balance of carbohydrates, fruit and vegetables, lean proteins, dairy and unsaturated fats. Choose wholegrain varieties of bread, pasta and cereal, include lean sources of protein - from non-fatty cuts of meat, to fish, eggs and beans - in every meal, and choose low-fat dairy options. 'Fats are also an important part of a healthy diet, but choose foods that are high in unsaturated fats such as olive or rapeseed oil, nuts and seeds, oily fish, olives and avocados," the dietitian said. Indulgence is a part of life, but it's a good idea eat treats in moderation, Dr Behar told Sun Health. "I try not to have too many tempting things around like chocolate spreads, fatty crisps and sugary drinks," he said. "If it's very sugary, salty, or high in saturated fat, it's something to have infrequently and in small amounts." The timing of your meals is just as important as what you have on your plate, Dell went on. 'Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body," he said. "This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases. "Our body's circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health." As a result, he advised having your last meal earlier in the day, rather than late at night. 3. Have coffee - but not too much Good news for coffee lovers - moderate amounts of it could boost heart health, according to Dell. 'One observational study found that consuming two or three cups of coffee a day could be good for you and may be linked to lower risk of CVD compared to drinking no coffee,' he said. 'In addition to caffeine, coffee contains polyphenols which may help reduce harmful inflammation and reduce CVD risk. "Research tells us that moderate amounts of caffeine shouldn't be a problem for most people.' Drinking more than four of five cups could dip you into less heart-healthy territory, as too much caffeine can increase blood pressure, heart rate, palpitations and anxiety. Recent research suggests the morning is the best time to enjoy your coffee. Scientists from Tulane University in New Orleans said caffeine in the afternoon or evening might disrupt the body clock and raise blood pressure 4. Stay hydrated It won't come a surprise that staying hydrated is good for your health. But making sure to drink water - as well as teas, coffees, low fat milk and sugar-free squash - can benefit your heart. 'When you are dehydrated, there is less blood travelling around the body,' according to the BHF. 'This can lead to low blood pressure, dizziness and fainting. In response, the heart may start beating faster [tachycardia] to help move blood around the body. "You may experience this as a racing, pounding heartbeat in your chest, called palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.' But drinking more water can improve circulation, digestion and gut health, according to the charity. It'll also make it easier to exercise, another essential component of good heart health. 5. Sleep on it Getting enough sleep is also important for your heart and circulatory health, Ruth added. She recommended adults aim for seven to nine hours of sleep per night, in line with NHS recommendations. A recent study warned that just three nights of bad sleep can increase the risk of a heart attack or stroke - even for "perfectly healthy" people. heart problems, according to the findings. Another study also warned that irregular sleep patterns can up the risk of heart attack - even in people managing to snooze eight hours a night. How to reduce your risk of heart attacks and stroke You can reduce your risk of heart attack and stroke with many of the same methods. Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events. Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries. According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes. Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions. Here are ways you can prevent the two: Healthy diet More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health. Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados. Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults. Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels. Exercise Walking, running, cycling, swimming - whatever you like, do it! Aerobic exercise can strengthen the heart and improve circulation. The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS. Manage blood pressure Healthy diet and exercise can help keep your blood pressure in check. But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years. High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke. Quit smoking One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free. Limit booze Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk. The NHS recommends not regularly drinking more than 14 units of alcohol per week.
The Independent
06-07-2025
- Health
- The Independent
A cardiac nurse says these five daily behaviours can reduce your risk of heart disease
Health and longevity are hot topics right now. But whether you want to improve your exercise performance or simply live well for as long as possible, a healthy heart underpins all of it. Consistent behaviours such as a sedentary lifestyle or diet high in saturated fats can increase the chance of cardiovascular disease (CVD) – an umbrella term relating to heart attacks, strokes, coronary heart disease and other conditions. They will also reduce your physical capacity and, consequently, quality of life. However, the inverse is true if you adopt heart-healthy behaviours. Research has repeatedly shown that certain habits can lower your risk of CVD, reduce all-cause mortality and increase your chances of enjoying a longer, happier life. To identify the common denominators behind a healthy heart, I turned to Ruth Goss and Dell Stanford, the British Heart Foundation 's senior cardiac nurse and senior dietitian respectively. Below, you can find their top five. Five things you can do daily to improve your heart health Do 30-minutes of moderate exercise a day You may be familiar with the phrase 'movement is medicine'. This sentiment rings true for heart health. 'Whatever your age, being active now will have an immediate impact on your health, reducing your risk of heart and circulatory diseases,' advises Goss. 'It's never too late to increase your physical activity or start a new sport, regardless of how little you have exercised in the past.' In line with World Health Organisation guidelines, she recommends aiming for at least 150 minutes of moderate-intensity physical activity per week. 'This is any activity that makes your heart beat faster, whether that's a brisk walk, swimming, cycling, or even gardening or cleaning,' says Goss. 'Every minute counts, so start small and build up gradually. Doing just 30 minutes a day is a good way to reach 150 minutes a week.' To enjoy bonus health benefits, the British Heart Foundation also suggests adopting a varied exercise routine comprising 'aerobic exercise, balance and flexibility exercise including yoga, tai chi and pilates and resistance exercise like weights or bands which strengthen your muscles to help take strain off your heart'. 'If you have a health problem that interferes with your ability to exercise, it's important that you speak with your doctor so they can recommend the type of activity that's best for you,' Goss adds. Eat a balanced and timed diet If movement is medicine, food is the fuel we need to facilitate it. For this reason, it pays to pay attention to what you eat each day, alongside when you consume it. 'There are several theories about why timing of meals is important,' explains senior dietitian Dell Stanford. 'Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body. This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases.' Stanford points to evidence indicating that eating late at night can be linked to obesity, while also impacting how the body regulates blood sugar levels. 'Research is limited, but there appears to be a link between our internal body clock and the digestion and absorption of nutrients,' he continues. 'Our body's circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health. 'More research is needed to know for sure how meal timings influence our health. For now, try to stick to a regular meal pattern. Eating earlier in the day rather than late at night is unlikely to be harmful and could help our health.' Now you know when is best to eat for a healthier heart, it is time to look at what to eat. 'Whatever your activity level, you will need a healthy balance of foods from five main food groups – carbohydrates, fruit and vegetables, lean proteins, dairy and healthy (or unsaturated) fats,' Stanford says. 'Carbohydrates are your body's main source of energy when you're exercising. It's best to choose high-fibre, wholegrain varieties of oats, pasta, rice, breads and cereals. 'Then protein is known as the building blocks of life. It helps your body grow and repair, so you should try to include a portion of protein like lean meat, fish, eggs, dairy or plant sources like peas, beans or other pulses with most meals.' He also prescribes at least five portions of fruit and vegetables a day ('these are packed with vitamins, minerals and fibre which help keep the body and immune system healthy') and two to three portions of dairy foods. 'Dairy foods are packed with calcium and protein for good bone health – choose lower fat varieties to reduce saturated fat intake,' Stanford adds. 'Fats are also an important part of a healthy diet, but choose foods that are high in unsaturated fats such as olive or rapeseed oil, nuts and seeds, oily fish, olives and avocados.' Stay hydrated Consuming enough fluids will benefit your heart health on several levels. On a more superficial basis, it supports exercise – the first heart-strengthening activity on this list. 'Exercising raises your body temperature, and your body tries to cool down by sweating,' says Stanford. 'This causes a loss of water and salts through the skin. How much fluid you need depends on how long you exercise for, the temperature and the amount you sweat. 'For most people, unless you are exercising for more than an hour, drinking six to eight glasses of fluid a day is a good idea. This can include water, low-fat milk, sugar-free squash, teas and coffee.' However, staying hydrated has several welcome effects beyond this, while also helping you avoid the unwanted impacts of dehydration. 'When you are dehydrated, there is less blood travelling around the body,' an article from the British Heart Foundation states. 'This can lead to low blood pressure, dizziness and fainting. In response, the heart may start beating faster [tachycardia] to help move blood around the body. You may experience this as a racing, pounding heartbeat in your chest, called palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.' Drinking more water, on the other hand, can lead to desirable outcomes such as improved circulation, better digestion and gut health, and reduced joint pain. Focus on sleep hygiene 'Getting enough sleep is important for our general wellbeing, as well as our heart and circulatory health, and most adults should aim for seven to nine hours of sleep per night,' says Goss. 'But sleep isn't the only factor that can impact heart health – it's also important to look at your lifestyle. Knowing your numbers, such as your blood pressure and cholesterol levels, maintaining a healthy weight and exercising regularly, cutting down on salt and alcohol intake, and eating a balanced diet can also help keep your heart healthy.' Reach for a coffee Coffee, in moderation, can have beneficial effects on your heart health, according to Stanford. 'One observational study found that consuming two or three cups of coffee a day could be good for you and may be linked to lower risk of CVD compared to drinking no coffee,' he explains. 'In addition to caffeine, coffee contains polyphenols which may help reduce harmful inflammation and reduce CVD risk. Research tells us that moderate amounts of caffeine shouldn't be a problem for most people.' However, he warns, drinking more than four or five cups of coffee per day will likely raise your caffeine intake above the recommended daily maximum of 400mg. 'Generally, the effects of too much caffeine may include temporarily increased blood pressure and heart rate, palpitations, anxiety, agitation, nausea, headaches and sleep disturbance,' he says. The British Heart Foundation's tips for increasing your activity levels Adding more movement into your routine is at the top of most lists intended to help you improve various health parameters – but it's easier said than done. The tips below are designed to make exercise more accessible, achievable and enjoyable, leading to many benefits for your heart, mind and more. Breathe deeply throughout an activity to keep oxygen coming into your body, and help keep your blood pressure under control. Be sociable. Go for a walk with a friend, join a group or get active for charity to meet like-minded people and have fun. Keep an exercise diary or use a device to see how much you are moving. Make exercise part of your day. Plan a time to do some physical activity that fits in with the rest of your day, like walking or cycling instead of driving. Keep moving. Everyday activities like cooking and cleaning the house count. Start small. Try breaking your exercise into short five-minute sessions throughout the day and build up from there. Setting goals like doing a short walk outside every day is fun and makes you feel great when you achieve them. Variety. Make a list of enjoyable activities you can do such as dancing or cycling and do a different activity each week.
NZ Herald
30-04-2025
- Health
- NZ Herald
Are air fryers actually healthy?
But how do they really compare to the conventional oven – and are they as healthy as claimed? How do air fryers work? Air fryers are like miniature fan ovens, only they're much smaller and the fan is much stronger, explains Dell Stanford, a senior dietitian at the British Heart Foundation. A heating element sits at the top of the fryer and the food goes into a perforated drawer at the bottom. When heat is emitted into the main chamber, a powerful fan blows hot air around the food to cook it. 'Because they're much smaller than a conventional oven, they tend to heat up and cook food much more quickly,' Stanford explains. 'They're more energy efficient and cost-effective.' Ninja claims its 'Foodi Dual Zone' air fryer cooks up to 75% faster than fan ovens, while the Instant Vortex Plus 6-in-1 model uses up to 80% less energy. 'The downside is that because they're smaller and have less capacity than a conventional oven, you can only really cook food for one or two people. When they're overfilled, they don't tend to work as well,' Stanford says. What are the health benefits of air fryers? 1. You cook with less oil While food cooked in an air fryer still benefits from a small amount of oil, roughly a teaspoon for a batch of chips or half a tablespoon for four chicken breasts, it is far less than what is required for oven cooking or deep-frying. One study in the Journal of Food Science proved that French fries cooked using an air fryer was substantially lower in fat. This is because it crisps up food by circulating hot air, rather than immersing it in oil. Air fryer meals are therefore comparatively lower in fat and calories (as one gram of oil is equivalent to around nine calories). 'Whilst 100g of deep-fried chips can contain around 15g of fat, air fried versions may have as little as 3-5g,' explains Rob Hobson, a nutritionist and author of Unprocess Your Family Life. 'They're particularly helpful if you're watching your weight or cutting back on saturated fat.' The health risks of excessive oil intake are well established. A diet high in saturated fats has been consistently linked to increased LDL cholesterol levels which can lead to heart problems and cardiovascular diseases. 2. They can reduce reliance on UPFs Because the food cooks far quicker in an air fryer, it makes it easier to prepare meals from scratch without the time commitment of conventional cooking, Hobson says. 'That might help reduce reliance on ultra-processed foods (UPFs), especially ready prepared foods that can be high in saturated fat, salt and a variety of additives,' he explains. 'You could easily make your own version of popular convenience foods at home in no time, things like homemade fish fingers, falafel or veggie nuggets.' Air fryer recipes have gone viral across the internet, with websites and influencers dedicated to promoting healthy fuss-free meals. However, air fryers are, of course, only as healthy as the food you put in them, Stanford warns. 'I saw a recipe recently for an air fryer cheese toastie, where two slices of white bread were coated in butter, and filled with two different types of cheese. Just because it's cooked in an air fryer, it doesn't make it healthy.' 3. Food may be more nutritious Air fryers may be better at preserving the natural nutrients in food, especially certain vitamins sensitive to heat and oil, Hobson explains. A 2024 study in the Foods journal found that many vitamins are sensitive to high temperatures, meaning that during frying, they can be lost to the oil. Vitamin E is particularly sensitive to this. In another study in the International Journal of Nutrition and Food Engineering, researchers discovered that salting and frying swordfish in olive oil led to a significant decrease in vitamin B. As air frying is quicker and uses hot air rather than lots of oil, natural vitamins and nutrients are likely to be better retained, which is beneficial for our health. 4. Lower levels of certain chemicals Acrylamide is a chemical substance formed when starchy foods, such as potatoes, are cooked at high temperatures. It is a natural byproduct of the cooking process and has always been present in our diet. However, it's been classified by the International Agency for Research on Cancer (IARC) as a probable human carcinogen, Hobson explains, and has caused cancer in laboratory animals when consumed in high volumes. While air fried foods still contain acrylamide, the levels are likely lower than deep frying or roasting in a very hot oven, Hobson says. One study in the Journal of Food Science found that air frying potatoes may reduce acrylamide content by up to 90% compared to conventional deep fat frying. The Food Standards Agency (FSA) advises aiming for a golden yellow colour or lighter when frying, baking, or roasting starchy foods to reduce acrylamide consumption. Does air frying pose any health risks? 1. Potential dangers of non-stick linings Many older air fryers are coated with non-stick materials such as Teflon (PTFE) or bisphenol-A (BPA). The latter has been linked to health issues including respiratory irritation and eye problems. You're unlikely to consume large amounts of these chemicals unless the non-stick lining of the air fryer becomes damaged and releases them. This could be the result of a metal utensil scratching the non-stick surface or the air fryer being heated to extreme temperatures. To avoid this risk, Jenna Hope, a registered nutritionist, says to avoid using a knife or sharp utensil on the air fryer lining. 'If you do need to remove food from the lining always use a silicone utensil to prevent scratching,' she says. When cleaning the air fryer, use a soft sponge and soapy water rather than putting the individual parts in the dishwasher, she adds. You can also mitigate risk by using a non-toxic silicone lining, which can be bought separately and is removable, to prevent food becoming stuck. Advertisement Advertise with NZME. Many air fryers are now designed to be BPA-free, with manufacturers opting for stainless steel or high-quality plastics instead. 2. Oil can become rancid and build up unhealthy fats Just like leaving an oven or deep fat fryer unwashed for a long time, failing to regularly clean your air fryer can result in dangerous oil build-up, explains Hope. 'Oil or natural fats from food can become rancid and build up if you're not cleaning your air fryer properly,' she says. 'The rancidity is only going to ramp up if you continue to cook and not properly clean after.' This can result in a build-up of trans fats, a type of unsaturated fat which is considered harmful to health. Excessive consumption of trans fats can lead to high cholesterol and heart problems. 'Just make sure you're always properly cleaning your air fryer after use,' Hope urges. 3. They may encourage overeating While speed and convenience are among the air fryer's biggest benefits, they may also lead to unnecessary snacking and overeating, Hobson explains, especially with foods that are easy to eat in excess such as chips. He urges people to be mindful and continue to eat in moderation, not using the ease of air frying as an excuse to overeat. 'It's worth keeping an eye on how often you're reaching for the air fryer and what you're putting in it,' he says. Air fryers vs the conventional oven The main differences with a standard oven is that air fryers are smaller which means the airflow is more restricted and they can cook food faster, Hope explains. Most foods that you cook in an oven you can cook in an air fryer – with their capacity being the main limiting factor. They require less oil than oven cooking which means the same food can be cooked in a relatively healthier way, with less added calories and fat, Hobson says. What should you not cook in an air fryer? 'For certain dishes like fatty cuts of meat or slow-cooked meals you will probably get a better flavour and texture from longer, slower cooking methods,' says Hobson. Slow cooking may also better preserve the nutrients in these foods as they are cooked at a lower temperature for a longer period. Also consider cooking leafy greens, such as spinach or kale, in your normal way, as the air fryer fan can cause them to fly around and burn. It means they require more oil to ensure they remain in the basket and don't shrivel anyway, so the potential health benefits of air frying may be lost. Finally, one study in the Journal of Food Science that assessed the impact of cooking sardines in an air fryer found that their healthy fat content (poly-unsaturated fats) decreased. Meanwhile, cholesterol oxidation products (COPs) slightly increased – these may negatively affect cholesterol levels. Therefore, when you're next cooking sardines, consider doing so in the oven or on the hob – or, air fry them with fresh herbs like parsley or chives, which appeared to help reduce these damaging effects. So which is the best way to cook: by air, or our old friend, the conventional oven? 'It may be easier to use an oven or hob when cooking for a crowd just for the sake of space and efficiency, whilst air fryers are ideal for small portions or quick meals,' says Hobson, with an added health bonus.
