Latest news with #hearthealth
Yahoo
a day ago
- Health
- Yahoo
The 6 Best Pantry Staples for Better Heart Health, According to Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDPantry staples can be an easy and nutritious way to support your heart health. Experts recommend olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. Other factors like regular exercise and stressing less also support your cardiovascular pantry can be a real lifesaver during those extra busy weeks when grocery store runs get skipped. Pantry staples make it easy to throw together a nutritious and affordable meal in minutes, especially since many items come pre-cut, peeled or even fully cooked. They also work wonders for anyone managing a health condition, including high blood pressure or high cholesterol. The key is choosing and filling your pantry with the right items. That's why we asked a cardiologist and registered dietitians to share their best pantry staples they recommend for better heart health. When it comes to choosing the healthiest fat for cooking or drizzling, extra-virgin olive oil is a winner for your heart. It's a core staple in heart-healthy diets like the Mediterranean Diet or the DASH diet. 'Extra virgin olive oil is rich in monounsaturated fats and polyphenolic compounds that help reduce inflammation and improve endothelial function,' says cardiologist, Dr. Aaron J Feingold. 'The oleic acid in olive oil helps lower LDL cholesterol while maintaining HDL levels, and its antioxidant properties protect against oxidative stress that contributes to atherosclerosis.' In other words, olive oil is brimming with heart-friendly fats that help keep your blood vessels healthy, your cholesterol levels in check, and inflammation tamed. Research backs this up: Participants at high risk for heart disease who followed the Mediterranean diet with extra-virgin olive oil diet had a 30% lower risk of major cardiovascular events, including heart attack and strokes, compared to those following a low-fat diet. So, break out the olive oil from your pantry to whip up an easy homemade vinaigrette (try one of our Healthy Salad Dressings Made with Olive Oil recipes), toss veggies in before grilling or roasting, like in our Anti-Inflammatory Sheet-Pan Roasted Veggies recipe or use olive oil to saute or cook just about anything from leafy greens to your morning eggs. If you've ever noticed the heart-healthy stamp on a barrel of oats or heard of their cholesterol-lowering abilities, there's plenty of science to back up the hype. 'Oats are an excellent source of beta-glucan, a type of soluble fiber shown to help reduce total and LDL cholesterol,' explains Veronica Rouse, RD, who specializes in working with clients with heart conditions. But that's not all oats can boast about—they also support healthy blood pressure. 'Oats also contain antioxidants called avenanthramides that increase nitric oxide production, which relaxes blood vessels and lowers blood pressure,' adds Melissa Mitri, M.S., RD, which has been shown in in vitro studies. Mitri adds that oats are more effective at lowering blood pressure than refined grains, like white bread. Whether you enjoy a warm, cozy bowl of oatmeal on a chilly morning or love a cool grab-and-go option like overnight oats, oats are a blank slate and highly versatile. Try one of our drool-worthy dessert-inspired overnight oat recipes. If you're craving something savory, give our Oatmeal with Cheddar, Collards & Eggs a try. We all ought to be diving into more fish to reel in their heart benefits. Canned salmon offers a convenient solution: Just crack open the lid, drain the liquid, and you've got a protein-rich option ready to eat, toss onto a salad, mix into a pasta or stuff into a pita. Best of all, it delivers countless benefits. 'These fish are excellent sources of omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory and cardioprotective effects', says Dr. Feingold. 'The American Heart Association (AHA) recommends eating fatty fish twice weekly based on extensive research showing omega-3s reduce triglycerides, lower blood pressure and decrease the risk of sudden cardiac death.' Using canned salmon checks off the AHA's recommendation, but just be sure to purchase for varieties labeled 'no salt added'. Use canned salmon to whip up our Easy Salmon Cakes, Salmon Salad-Stuffed Avocado or Cucumber-Salmon Salad Sandwich recipes. If you've ever been told to cut back on salt, you may reach for a salt substitute. But let's be real, those can get boring real fast. That's where dried herbs and spices come to the rescue. And every pantry should be stocked with a variety of dried herbs and spices to add flavor (without the sodium) and a chock-full of nutrients to meals. Many spices are loaded with antioxidants and anti-inflammatory compounds that can benefit heart health. In fact, one study found that in just about four weeks of using higher amounts of herbs and spices, participants experienced improvements in blood pressure. When shopping, choose herbs and spices that list only the ingredient itself, like oregano or ginger, and skip blends that may sneak in salt. Or, try making your own seasoning blends at home. Try herbs and spices on foods you want to eat more of, such as veggies, like our Ranch-Roasted Cauliflower or Roasted Root Veggies & Greens over Spiced Lentils. It's more than okay to go a little nuts on nuts, as they make for an excellent heart-healthy snack. 'Walnuts are rich in omega-3 fatty acids, fiber and antioxidants, all of which contribute to heart health,' says Rouse. Researchers found walnut eaters also had better cardiovascular risk profiles, including lower blood pressure and triglycerides, adds Rouse. Almonds are another heart-healthy option. 'Almonds are nutrient-rich and pack several heart-healthy ingredients, including monounsaturated fats, fiber, and magnesium,' says Mitri. 'Eating at least one to two handfuls of almonds every day is associated with lower LDL cholesterol levels (the "bad" cholesterol). In addition, a one-ounce serving of almonds provides close to 20% of daily magnesium requirements, which supports healthy blood pressure levels.' Keep a jar of unsalted raw or dry-roasted nuts in your pantry for quick snacking, or sprinkle them on breakfast bowls like oats, cereal, yogurt or chia pudding. They also add crunch and work in main courses like our Walnut-Rostemary Crusted Salmon. Beans, dry peas, lentils and chickpeas are all classified as pulses, and they're all excellent sources of plant-based protein and heart-healthy nutrients. Pulses are rich in dietary fiber, which helps bind to and remove LDL cholesterol from the body. They're also packed with potassium, which supports healthy blood pressure levels by counteracting the effects of sodium. Research found that higher intake of dietary pulses was associated with lower risk of cardiovascular disease, coronary heart disease and hypertension. Additional studies found that eating pulses several times per week lowered the risk of cardiovascular disease up to 34%. So, how do you get more pulses on your plate? From black to red lentils, chickpeas to pinto beans, there are so many to choose from. Pro tip: If you're using canned beans, be sure to choose reduced-sodium or no-salt-added, or just rinse under water to remove excess sodium. Blend up a bean-based dip, toss them onto grain bowls, stir them into rice or mash them into burgers like our Cilantro Bean Burgers with Creamy Avocado Lime Slaw. Saute up a batch of our Chhole(Chickpea Curry) or roast them in the oven like our Crunchy-Roasted Chickpeas. Beyond your pantry, there are many other things you can do to protect your heart. Here are some of our expert-backed strategies to promote heart health: Exercise Regularly: All experts agree, doing regular movement is key. Daily movement improves circulation, reduces blood pressure, and strengthens the heart, says Mitri. Remember, it doesn't always have to be intense to count; even going for a brisk walk a few times a week can help. Take Hold of Stress: Don't let stress take over your heart. Our experts recommend practicing stress-reduction techniques like meditation, deep breathing or yoga regularly to help keep blood pressure in check. Get Enough Shut-Eye: Get between 7 to 9 hours of sleep each night. 'Poor sleep is associated with increased cortisol levels, elevated blood pressure and greater risk of developing metabolic syndrome,' says Dr. Feingold. Eat More Plants: Pair your pantry staples with produce like fruits and veggies to add vitamins, minerals, fiber and antioxidants, which all support heart health. Watch Your Salt Intake: You may not realize your favorite foods pack salt, so start by examining what you have in your kitchen. The goal is to limit sodium intake to less than 2,300mg daily (or 1,500mg for those with hypertension). Excess sodium contributes to fluid retention, increased blood pressure and strain on the cardiovascular system, explains Dr. Feingold. Be Social: Meeting up with your pals and family can support your heart. 'Being social helps lower stress, can reduce blood pressure, and simply makes you happy," says Mitri. So don't skip out on the next lunch date or family reunion. Pantry staples can offer up a quick, easy and nutritious solution for those looking to support their heart. Health experts recommend these six pantry staples for better heart health: olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. In addition, experts recommend the importance of regular exercise, stress management, getting enough sleep, eating more plant-based foods, watching your intake of sodium and staying socially connected. Read the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
The Simple Food Swap Cardiologists Are Begging You To Make ASAP
The Simple Food Swap Cardiologists Are Begging You To Make ASAP originally appeared on Parade. Thanks to TikTok and social media, the high-proteindiet is making a major are a lot of benefits to eating protein: It helps build and preserve muscle; it makes us feel fuller for longer, which can aid in weight loss efforts; and it's crucial for healthy skin, hair and nails. Protein can also help keep your hormones in check and aid in digestion. It may also be a key to good bone health, promote wound healing, help your brain function, may prevent gum disease and, in some, can improve blood sugar levels and metabolism. What's more, most of us need more protein as we age, and most older adults aren't eating enough of So a high-protein diet is all good, right? While protein is important, cardiologists are sounding the alarm on high-protein diets because many of them lack a key nutrient that your heart—and the rest of your body—relies on to stay healthy. Find out what it is and the easy swaps you can make to ensure you're getting enough of it (while also getting adequate protein too).🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 If your main protein sources for your high-protein diet come in the form of red meat, your heart health may be in trouble. Before we continue, it's important to understand what actually constitutes red meat: "Red meat" refers not to the actual color of the meat, but to the levels of the protein myoglobin within it. As such, red meat isn't just beef, but also pork, lamb, goat, veal and that out of the way, here's why cardiologists aren't the biggest fans of red meat as a primary source of "Red meat in general is high in saturated fat, which has been associated with higher rates of heart disease," Dr. Yu-Ming Ni, MD, board-certified cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California, tells Parade. "There is also a high amount of cholesterol in red meat. Interestingly, there is debate as to whether higher levels of dietary cholesterol are associated with higher rates of heart disease, even though there is a strong relationship between blood levels of cholesterol and heart disease." OK, so how much red meat is actually safe for heart health?"The American Heart Association recommends no more than 6 ounces of red meat per day," Dr. Ni tells us. "This comes out to less than half a pound. It is preferable to choose plant-based protein sources, or to consume chicken, poultry, fish or seafood. If you do choose to consume red meat, it is preferable to go with pasture-raised cattle over corn fed cattle, as the ratio of omega-6 fats to omega-3 fats is more favorable. These fats help to contribute to the antioxidant and plaque health of the body."Related: Swapping out red meat for plant-based protein sources, as well as foods high in fiber, is a great way to protect your heart health, cardiologists say. This is largely thanks to red meat's impact on cholesterol levels: It can raise them dangerously, while high fiber foods and plant-based proteins have been shown to help lower your LDL ("bad") cholesterol, says , cardiologist at Saddleback Medical Center in Laguna Hills, California."Consuming meaningful amounts of whole food fiber, omega-3 fatty acids, plant sterols and antioxidants (nutrients primarily found in a whole food, plant-based diet) can markedly lower LDL," explains , board-certified preventive cardiologist and founder of Step One Which foods are good sources of each? Dr. Chen loves blueberries for cholesterol control, and there are a ton of vegetables and fruits that are good sources of protein and fiber, including avocado, broccoli, potatoes, legumes (like peas, lentils and edamame), chia seeds and nuts. Up Next:Dr. Cheng-Han Chen, MD Dr. Elizabeth Klodas, MD, FACC Dr. Yu-Ming Ni, MD The Simple Food Swap Cardiologists Are Begging You To Make ASAP first appeared on Parade on Jun 26, 2025 This story was originally reported by Parade on Jun 26, 2025, where it first appeared.
Yahoo
2 days ago
- Health
- Yahoo
Is It Okay to Eat Cheese If You Have Heart Disease? Dietitians Settle the Debate
Reviewed by Dietitian Jessica Ball, M.S., RDCheese can fit into a heart-healthy diet, but moderation is key. Stick to small servings to enjoy its flavor. Opt for lower sodium varieties, like Swiss or mozzarella, to make cheese a smarter choice for heart health. Pair cheese with nutrient-rich foods, such as whole grains and vegetables, to enhance its is high on many people's list of favorite foods. But it's also one of the foods that is suggested to "eat in moderation", especially for those with heart disease. Cheese has beneficial nutrients, like protein and calcium, as well as other nutrients that are often recommended to limit, like saturated fat and sodium. The good news is that a little bit of cheese goes a long way in the flavor department. So, how much can you really have if you have heart disease? Here are the details on whether or not cheese can and should be part of a heart-healthy diet, plus some of the healthiest ways to include cheese to your eating pattern. "Cheese's biggest drawback is it can be high in saturated fat," says Cheryl Mussatto, M.S., RD, LD. Some data suggests that eating too much saturated fat may increase the risk for heart disease and raise LDL (bad) cholesterol. As such, the American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet. However, newer research suggests that full-fat dairy foods, like whole milk, yogurt and cheese, may not increase the risk of heart disease or diabetes. Data suggests consuming saturated fat from dairy sources may, in fact, be beneficially associated with HDL 'good' cholesterol. More research is needed to clarify these findings, but including cheese in moderation seems to be a safe bet if you enjoy it. In addition, cheese is a good source of calcium and protein, and it contains vitamins A and B12, nutrients that play an important role in keeping the heart and body strong. "If you enjoy cheese, it can fit in a heart-healthy diet as long as you are keeping the portion small," says Michelle Routhenstein, M.S., RD, CDE, CDN. Cheese is a natural source of calcium, a mineral that makes up bone structure. With most generally healthy adults needing at least 1,000 milligrams of calcium per day, cheese can help people meet their needs. For example, one ounce of cheddar cheese has 200 milligrams of calcium (20% of the daily value). A calcium deficiency can reduce bone strength and increase the risk of osteoporosis. Data shows that dairy products make a positive impact on bone mass and bone turnover in children and adults, and fermented dairy products (like cheese) may reduce the risk of hip fracture. Eating cheese might actually be good for your heart, according to recent studies. Research suggests that people who include cheese in their diets could have a lower risk of developing chronic conditions like type 2 diabetes, heart failure, coronary heart disease, high blood pressure and strokes. Scientists used a method called Mendelian randomization to explore this relationship, analyzing data from large genetic studies. They found that eating more cheese was linked to better health markers, such as reduced body weight, smaller waist circumferences, lower triglycerides (a type of fat in your blood) and healthier blood sugar levels. While this research shows promising results, it's important to remember that cheese should still be enjoyed as part of a balanced diet. The authors suggest that one of the reasons for these positive outcomes is due to the calcium found in cheese. "Cheese is a rich source of calcium, which is important for proper electrical activity and the pumping action of the heart," says Routhenstein. "Cheese's protein content makes it a quick and easy way to quench hunger, especially when paired with carbohydrate-rich snacks like crackers or fruit," says Mussatto. Protein is a macronutrient that promotes satiety, so including it in a balanced diet is a simple way to help promote fullness, potentially helping support weight management goals. "Cheese is often high in sodium, a mineral that is over consumed in the American diet and contributes to hypertension, a known risk factor for heart disease," says Mussatto. The daily recommendation for sodium is 2,300 milligrams (mg), but those who have high blood pressure should aim for about 1,500mg per day. A one-ounce portion of cheddar cheese has 180mg (8% of the daily value) of sodium. If you have heart disease, be aware of how the sodium in cheese lines up with the rest of your diet. If you're eating other higher-sodium foods, like canned soups, breads, snacks or frozen entrees, you may be going over the recommended daily sodium limit. Let's be honest, it's easy to overeat cheese. "It's found in many foods in the American diet, from mac n' cheese to Mexican dishes to pizza to grilled cheese sandwiches," says Mussatto. The recommended serving size of cheese is one ounce, or a chunk of cheese about the size of your thumb or a domino. Overeating cheese may also lead you to overconsume saturated fat, which might negate any potential benefits of consuming it in moderation. If you're not sure how much cheese you're eating, choose pre-portioned options like slices or cheese sticks. The best cheeses for heart disease are the ones with less saturated fat and sodium. Swiss cheese is probably the best choice, with only 53mg of sodium per ounce. Mozzarella also falls on the lower side of the sodium scale, with about 130mg per serving. Lastly, cottage cheese is usually higher in sodium, but you can find low-sodium varieties at most stores. If you have heart disease, Mussatto suggests eating cheese sparingly as a complement to food, not as the main dish. "Instead of using cubes or slices of cheese, opt for sprinkling small amounts of your favorite shredded cheese on top of foods like salads or casseroles," she adds. You can also choose lower-sodium cheese varieties, such as Swiss or mozzarella, to further support a heart-healthy diet. Always pay attention to portion sizes and pair your cheese with nutrient-rich foods like whole grains, vegetables and lean proteins for balanced meals. Cheese can absolutely be part of a heart-healthy diet when enjoyed in moderation and with thoughtful choices. By focusing on portion sizes and opting for lower-sodium varieties, and pairing cheese with nutrient-dense foods, you can reap its benefits without compromising your heart health. Cheese provides valuable nutrients like calcium, protein and vitamins that your body needs. The key is balance! Savor your favorite cheese in small amounts and as part of a well-rounded, nutritious eating plan. With these tips in mind, you can continue to enjoy the rich, satisfying flavors of cheese while supporting your overall health. Read the original article on EATINGWELL
Fox News
2 days ago
- Entertainment
- Fox News
Worker's unusual lunch spot backfires, plus sarcophagus depicts rowdy drinking contest
GRAVEYARD SHIFT: An online poster sparked a debate after revealing eating lunch in a cemetery for peace and quiet. CULINARY TWIST: Researchers find that higher linoleic acid levels from seed oils correlate with improved heart health and lower inflammation. INDULGENT DISCOVERY: Archaeologists recently uncovered a Roman sarcophagus, which shows a drinking contest between Dionysus and Hercules. APPLE A DAY – MacBooks, AirPods, Apple Watches and iPads are all discounted early in the lead up to Amazon Prime Day. Continue reading… CALLING ALL CROSSWORD PUZZLE LOVERS! – Play our Fox News daily crossword puzzle for free here! And not just one — check out the multiple offerings. See the puzzles... Fox News FirstFox News Opinion
Yahoo
2 days ago
- Health
- Yahoo
High-fat foods that are good for your heart (including steak and cheese)
There was a time, not so long ago, when fat was considered a killer. The message was simple: eating fat leads to high cholesterol, which results in heart disease and strokes. Today, a more complex picture has emerged, with experts recognising that certain types of fats, consumed in the correct quantities, are actually beneficial. 'Is all fat bad for your heart health? Not at all,' says Dr Oliver Guttmann, a consultant cardiologist at The Wellington Hospital, part of HCA Healthcare UK. 'Some fats are essential. Your body needs them, for example, to build membranes.' Stephanie Moore, a clinical nutritionist, health coach and author of Eat Your Brain Happy, agrees. 'Our brain, our cell membranes, the coating of our nerves, our hormones – they all rely on fats to do their job,' she says. 'Things like essential fatty acids are, as the name suggests, essential for our body to function.' The key is which type of fat. 'Saturated fats or trans fats – the kind we find in processed foods, red meats and baked goods – can raise your LDL ['bad' cholesterol], which increases your risk of heart disease and stroke because it contributes to the hardening and narrowing of arteries,' explains Dr Guttman. 'It can also raise your blood pressure and cause liver disease and diabetes. On the other hand, unsaturated fats can actually help to lower your cholesterol and improve blood vessel function, which of course is good for heart health.' 'It's also about how the fat is managed in the body and what it's combined with, especially refined carbohydrates and sugary, processed foods,' says Moore. 'There are numerous things that can turn good fats 'bad' in the blood, but one of the most common is high blood sugar.' Here, the experts share their favourite high-fat foods that are surprisingly beneficial for your heart health: Eggs used to get a bad press. Their yolks – which are made up of a mixture of saturated, monounsaturated and polyunsaturated fats – contain cholesterol, so the received wisdom was that eating them would raise your blood cholesterol level. However, opinion has shifted in recent years, with research showing that the effect is not as significant as previously believed. One 2018 study found that eating six eggs per week actually lowered the risk of cardiovascular disease, while in February of this year, researchers in Australia published a study that found that for the over-70s, regularly eating eggs was associated with a 29 per cent lower risk of cardiovascular disease-related death. 'Eggs are a fabulous source of protein,' says Moore. 'They're also full of nutrients, vitamins, minerals and things called phospholipids, which are critical for brain health. Studies have also shown that people who eat more eggs tend to have that better ratio of LDL to HDL cholesterol. I wouldn't recommend having a six-egg omelette for breakfast every morning, but two eggs a day is a sensible amount.' Good-quality beef is beneficial for heart health, Moore argues, 'because it contains omega-3, it's incredibly nutrient rich, it supports lean body mass, and it helps with muscle synthesis. Increased muscle mass leads to better metabolic rate, enabling us to burn calories off more easily – so that's very cardiovascular-protective. In grass-fed beef, you've also got the fat-soluble vitamins A, D and K. I'm not suggesting that you should eat a huge steak every night, but I would recommend some red meat – even in the form of a burger, assuming it's made from good-quality mince – up to twice a week.' However, a review of studies that assessed more than 1.4 million people found that red and processed meat does increase the risk of heart disease, largely because of its saturated fat content. But, says Dr Guttmann, 'there's some nuance here. Red meat is good for you because it helps your blood to create haemoglobin. So, rather than trying to avoid fat entirely, which was the advice given 20 years ago, you should minimise the amount of saturated fat you eat and optimise the unsaturated fat in your diet. The key thing is to have the right balance.' Despite being notably high in saturated fat, studies have found that cheese can reduce the risk of cardiovascular disease. 'Cheese contains a lot of nutrients, as well as certain fatty acids that help to improve heart health,' says Dr Guttmann. 'Something about the way the fat is packaged [in cheese] seems to have a positive effect on the way our bodies process it, compared with saturated fats from other sources. Mozzarella or cottage cheese are good lower-fat options, but I would also recommend eating small amounts of full-fat cheeses like cheddar or Gouda as part of a balanced diet.' 'The assumption was always that full-fat dairy would raise levels of LDL cholesterol,' Moore says. 'That's now being disputed, with research increasingly showing no correlation between heart disease and full-fat dairy. It's associated with modest reductions in risk for high blood pressure, reduction in risk of coronary heart disease and stroke, regardless of its fat content.' She adds that cheese contains vitamin K2, which helps vitamin D get into where the body needs it, is often lacking in people's diets. 'Vitamin K2 is cardiovascular protective,' Moore says, 'and it's particularly high in 'holey' cheeses such as Emmental and Jarlsberg, as well as soft cheeses like brie and camembert.' Oil is a controversial topic. When asked which oil is best for cooking, Dr Guttmann's responds: 'For me, olive oil, as we see in the Mediterranean diet, is the healthiest choice. Extra virgin olive oil, in particular, is rich in monounsaturated fatty acids and antioxidants, which help to reduce inflammation and improve your cholesterol. Sunflower oil, which contains more polyunsaturated fats but hardly any antioxidants, has a higher smoke point, so it's a good option for people who fry a lot. But for salads and vegetables, and if you tend to cook on a medium heat, olive oil is the best.' Despite its high monounsaturated fat content and calorific concentration, cold-pressed extra virgin olive oil appears to possess miraculous health-giving properties. When it comes to cholesterol, for example, research has found that it helps balance our ratio of HDL to LDL, the so-called 'good' and 'bad' cholesterols. For Moore, the antioxidants, vitamin E and unique polyphenols (which help stabilise our blood pressure) found in olive oil combine to make it the supremely healthy option, but she stresses the importance of it being extra virgin. 'First cold pressing, or mechanical pressing, brings a huge range of benefits – benefits that are lost when it's produced via heat extraction.' 'Eating fatty fish is very important for heart health,' says Dr Guttmann. 'It contains omega-3 fatty acids, which help to reduce inflammation and lower your risk of heart disease, as well as helping with brain health. We generally recommend eating a portion of around 100g, twice a week.' 'Omega-3s are very protective against cardiovascular and stroke risk,' adds Moore. 'They're anti-inflammatory, so they help with blood flow and blood vessel health, greatly reducing the risk of the high blood pressure, clots and atherosclerosis associated with heart disease.' Omega-3 acids are almost always lacking in people's diets because they come from so few food sources, Moore explains. The vast majority are found in oily fish: mackerel, sardines, herring, anchovies and salmon (ideally wild not farmed, as the omega-3 comes from the krill they eat in the wild). Is it possible to eat too much omega-3? 'Yes, in theory,' says Moore, 'But no one ever comes close. Omega-3 and omega-6 both enter cells through the same receptor site. Our modern diet is extremely high in omega-6, which blocks the doorway for the tiny bit of omega-3 that we are eating. I do blood tests to look at the ratio between these two essential fatty acids. The ratio should be around two or three to one in favour of omega-6. But when we look at people who've eaten a Western diet their whole lives, they tend to be 20 or 25 to one in favour of omega-6.' It's easy to forget that olives are a high-fat food, but they do contain monounsaturated fatty acids, mainly in the form of oleic acid [a type of omega-9 fatty acid known for its potential anti-inflammatory and antioxidant effects], making them a heart-healthy fat source. 'Olives are full of fibre and polyphenols,' says Moore. 'They're also a fermented food, which brings a number of health benefits.' Olives are also high in iron, plus an antioxidant called quercetin which has been proven to be good for heart health. But should we be wary of their salt content? 'Olives need go through a long fermentation process, which involves them being soaked in brine,' Moore explains, 'though the amount of sodium they actually absorb is limited. There's a of scaremongering about sodium. Our bodies actually need a fair bit of it and in natural foods like olives there's nothing close to the amount hidden in most processed foods.' 'Nuts are really good for you,' enthuses Guttmann, 'especially almonds, walnuts and pistachios, which have a good mix of fats, fibres and proteins. Walnuts, in particular, are a great source of omega-3.' All nuts have a high fat content but the type of fat depends on the type of nut. Brazil nuts, cashews and macadamia nuts are higher in saturated fat than other nuts, which contain predominantly unsaturated fat (polyunsaturated in walnuts and pine nuts, monounsaturated in almonds, pistachios, pecans and hazelnuts). When it comes to heart health, Moore recommends walnuts, pecan and almonds because of their high omega-3 ratio. Pecans, she adds, have a high content of polyphenols, which are highly protective of heart and supportive of gut health. Almonds, meanwhile, are very high in vitamin E, which is beneficial for blood pressure and overall cardiovascular health. One word of warning: you should restrict your nut consumption to a small handful per day, ideally in their raw form. 'Nuts are very easy to over-consume,' says Moore, 'especially when they've been roasted and salted. Not only does that process cause them to lose some of their benefits, but it also makes them more addictive. People tend to massively overeat them – so you end up getting a huge calorie hit without even noticing it.' Unfortunately, there's no simple answer. 'The ideal amount is individual to each person depending on their age, activity levels and overall health,' says Moore. 'The way we respond to fat is also largely dictated by genetics. Certain individuals are more prone to inflammation and higher LDL cholesterol. In general, however, the recommendations are that we should get 20 to 30 per cent of our calories from fat. But bear in mind that eggs, meat, fish, dairy, all contain fat. If you then add olive oil, which is 120 calories per tablespoon, it can quickly mount up.' As well as getting the right balance between saturated and unsaturated fats, portion control is crucial. NHS guidelines state that, per day, men should not eat more than 30g of saturated fat and women should not eat more than 20g. It's worth noting, however, that 'good' unsaturated fat can be harmful if you consume too much of it. There are three main categories of dietary fat: saturated, monounsaturated and polyunsaturated. These all serve different purposes in our body, and all provide some benefit when consumed in their whole, natural form. Saturated fats, chiefly found in meat and dairy, are solid at room temperature, while unsaturated fats are liquid. Both monounsaturated and polyunsaturated fats are good for your health, but differ slightly in chemical composition and health benefits. Monounsaturated fats, found in olive oil, avocados and nuts, contain some saturated fat (olive oil, for example, contains about 20 per cent saturated fat). Polyunsaturated fats, found in things like fatty fish and sunflower oil, contain essential fatty acids including omega-3s and omega-6s, which are important for various bodily functions. According to the AHA, both monounsaturated and polyunsaturated fats can lower rates of cardiovascular disease and all-cause mortality. These fats also help to decrease bad cholesterol and triglyceride levels, both of which contribute to heart disease. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
