By Neil Shaw
Copyright cambridge-news
Cardiovascular disease is responsible for one in four deaths in the UK – one every three minutes – but a doctor says eating the right foods can boost heart health and offer protection. Dr Carrie Ruxton has spoken ahead of World Health Day as the latest research from the British Heart Foundation revealed that more than 7.6 million people in the UK are currently living with cardiovascular disease.
Heart health refers to the optimal functioning of the heart and the circulatory system, which includes the arteries, veins, and blood vessels. It is a critical aspect of overall well-being and is influenced by a combination of genetic factors, lifestyle choices, and environmental conditions.
Dr Ruxton said: “The threat to heart health often lies in what’s missing from our diets — fruits, vegetables, nuts, and seeds — rather than excessive fat or sugar. Too many Brits are filling up on over-processed snacks and drinks instead of eating the natural superfoods that help lower blood pressure and keep cholesterol in check.”
Dr Ruxton’s Four Steps to a Healthy Heart
Dr Ruxton said: “You don’t have to make monumental changes to your diet to have a happy ticker. Focus on these quick wins proven to have an impact on cardiovascular health; in some cases in just a few weeks.”
Boost Your Polyphenols : Fruits, vegetables and their juices are rich in polyphenols, which enhances vascular health over time. Drink a daily glass of orange juice which contains hesperidin, a polyphenol which can lower blood pressure. Choose Oats : Whole grains, like oats, contain beta-glucans, effectively lowering ‘bad’ LDL cholesterol by approximately 15%. Incorporate oats, wholegrain bread, and barley into your meals for the recommended daily beta-glucan intake, with results appearing in 4-6 weeks. Swap butter for Plant Oils: Incorporating olive oil into your diet instead of animal fats can reduce irregular heart rhythm risks by 10%. Use rapeseed oil for cooking and reserve virgin olive oil for salads to maintain its health benefits. Care for Your Gut : Gut bacteria impact heart health, with by-products from certain processed foods heightening cardiovascular risk. Support your gut with fibre-rich snacks, fermented foods, and live yoghurts.
