The 6 everyday foods that lower your risk of a heart attack
The simple dietary tweaks that experts say will cut your chance of cardiac arrest – the foods to eat and avoid.
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The simple dietary tweaks that experts say will cut your chance of cardiac arrest – the foods to eat and avoid.
We know that being active is essential for heart health, but our food choices also play a prominent role in protecting against heart attacks.
“What you eat across a lifetime shapes blood pressure, cholesterol, weight, glucose control and inflammation – the key drivers of coronary artery disease,” explains TV doctor and Royal College of GPs lifestyle and physical activity lead Dr Hussain Al-Zubaidi.
“Good dietary patterns reduce plaque build-up [the material that blocks your blood vessels] and lower the likelihood of plaque rupture, the usual cause of heart attacks.
“Nutrition therefore becomes even more crucial as we get older, when arteries naturally stiffen and cardiovascular risk rises.”
A study of more than 9,000 adults found that over 99% of people who experienced a heart attack, heart failure or stroke had beforehand above ideal healthy levels of at least one of four major cardiovascular risk factors – high blood pressure, cholesterol, fasting glucose, or tobacco use.
Scientists also found that of these risk factors, high blood pressure was the most common issue.
The good news is that we can take control of these risk factors, says Dell Stanford, senior dietitian at the British Heart Foundation: “Healthy eating isn’t about cutting out whole food groups or focusing on individual foods or nutrients.
“It’s thinking about your diet as a whole and getting the right balance to give your body what it needs to stay healthy and to help lower your risk of having a heart attack.”
Find out whether you are at risk of a heart disease – and learn how to spot the symptoms.
Wholemeal bread, pasta, cereals, wholegrain rice, oats and barley are fibre-rich food sources that will boost your heart health, explains Stanford: “Not only are wholegrains an important low-fat energy source, but they also provide us with two types of fibre: insoluble fibre that helps to keep our bowels healthy; and soluble fibre, which binds with cholesterol and takes it out of the bloodstream.
“Most heart attacks occur when coronary arteries become narrowed by a gradual build-up of fatty deposits called atheroma [plaque build-up], to which cholesterol contributes. This is why fibre plays such an important role in heart health.”
Research has shown that seven to seven-and-a-half daily servings (210-225g) of wholegrains contribute to peak heart function, but just two to three portions can also reduce heart disease risk.
One serving could be a slice of wholemeal bread, half a cup of wholegrain pasta or a small bowl of porridge.
Also flying the flag for fibre-rich foods are beans, lentils and peas which are equally as nutritious in their pre-soaked, tinned form. Just one portion (150g or four tablespoons) provides around a third of the fibre you need for the entire day.
Dr Al-Zubaidi explains: “Plant proteins, like pulses, are an excellent way to reduce our saturated fat intake and lower our cholesterol.”
Stanford adds: “Replacing half or even all the meat you eat with pulses will help you to eat less saturated fat. You’ll also feel much better and reduce your risk of a heart attack.”
Try adding a tin of lentils to your bolognese or casserole; it’ll bulk out your meal with heart-boosting fibre and cut the cost of meat from your shopping list.
Mackerel, sardines, pilchards, trout and salmon are all types of oily fish that are rich in omega-3 fats that offer valuable protection against heart disease.
Dr Al-Zubaidi explains: “Omega-3s reduce triglycerides [fat in the blood that can cause narrowing of the blood vessels] and improve vascular function.”
And those trusty tinned fish offerings provide just as much of the good stuff. In fact canned varieties often contain an extra dose of Omega-3s in the fish bones and skin that might be included, as these become softened and edible during the high-temperature cooking process.
Stanford says: “It’s advised that we should all be eating at least two portions (140g cooked weight) of fish per week, one of which should be ‘oily’.”
Grabbing a small handful of nuts or seeds per day can decrease our risk of coronary heart disease by a whopping 20%, compared with no or low nut and seed intakes, studies have found.
Whichever your seeds and nuts of choice, be they pistachios, almonds, cashews, and sunflower, pumpkin or flaxseeds and more, they can all lower our low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol levels.
It’s worth noting that walnuts also pack an extra omega-3 punch for an all-round healthy heart boost. And peanut butter fans rejoice, as this spread also counts towards your daily intake. Just check the label to make sure it contains as close to 100% nuts as possible, to avoid any unhealthy additives such as salt and sugar.
“Nuts and seeds are high in healthy mono and poly-unsaturated fats, which can reduce our heart disease risk,” Stanford says.
“Try to choose whole, plain nuts, as coatings like dry roasted or honey roasted nuts will add extra calories, sugar and saturated fat.”
Another excellent source of healthy fats, all types of olive oil can help to lower cholesterol and support blood vessel health.
“Olive oil is a core feature of the Mediterranean Diet, which is one of the most studied diets relating to heart health,” explains Dr Al-Zubaidi.
“It’s shown to improve cardiovascular markers (proteins and enzymes released into the bloodstream when the heart muscle is damaged or stressed) and end-points (outcomes of heart disease treatments).”
An olive oil study found that consuming half a tablespoon a day was linked to a 14% lower risk of heart disease and related mortality. So be it a drizzle on salad leaves or bowl of pasta or even a butter replacement for the morning toast, it’s an easy addition to our daily diets.
And while expensive extra virgin olive oils (EVOO) are considered “healthier”, they contain exactly the same amounts of heart-loving fats as the bog-standard varieties, although EVOOs do feature more anti-inflammatory polyphenols and antioxidants.
Not only essential for all-round nutrition, health and weight control, studies have proven that people who eat more fruit and vegetables have a significantly lower risk of heart disease and stroke. It’s a simple fact, but one worth noting.
They’re generally low in fat and packed with vitamins, minerals, fibre and protective plant chemicals. But if you struggle to meet your five-a-day quota, you’ll be pleased to know that your heart will still thank you for tinned or frozen fruit and veg. It doesn’t have to be fresh.
Stanford says: “When we aim to eat our minimum of five portions of fruit and vegetables per day, this can include fresh, frozen, dried or canned [in water or juice, not syrup or brine]. It all counts.”
The worst culprits for an increased risk of heart attack are foods that are high in saturated fats, salt and sugar.
“Fatty meats, butter, lard, ghee, cream, cheese and processed foods like biscuits, cakes, ice cream, pizza, pastries, burgers and sausages can all raise your cholesterol levels and should only be eaten in moderation,” says Stanford.
“Coconut oil and palm oil are also high in saturated fat and are often found in processed foods.
“Ultra-processed ready meals, some soups and sauces, takeaways and snacks like crisps are high in salt and can raise blood pressure and associated heart disease risk".
“Soft drinks, cereals, cakes, biscuits, fruit juice, preserves, chocolate and sweets are the main sources of ‘added’ sugar in our diets and tend to be higher in calories, which can lead to weight gain and associated harm to our hearts.”
Dr Al-Zubaidi also points out that excess alcohol, including red wine, can be bad news for cardiovascular function: “It raises blood pressure and increases arrhythmia (irregular heartbeat) risk.
“There is a belief that a small amount of red wine can be helpful, but major health bodies now warn that any benefits are uncertain and don’t outweigh the harms, and advise us not to start drinking for heart protection.”
Dr Al-Zubaidi shares two of his favourite dishes to give our hearts a boost this winter:
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