What to eat to help with heart concerns

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Food choices are crucial for a healthy heart. Out go refined carbs, and saturated fats; in come good fats, lean protein and fibre-rich fruits and vegetables to stave off the risk of heart disease and type 2 diabetes.

  • Oily fish rich in omega-3 fatty acids: Try to eat fish at least twice a week. SMASH is the way to go – eat salmon, mackerel, anchovies, sardines and herring.
  • High fibre foods, apples, green leafy vegetables, including spinach, kale, chard, broccoli & sweet potatoes. Also legumes; peas, pulses and beans. 
  • Berries full of fibre and antioxidants, may help lower blood sugar.
  • Lean protein: chicken and turkey breast, eggs.
  • Nuts, seeds, whole grains & oats: slow energy-release foods help stabilise blood sugar and are a good source of magnesium. Nuts contain compounds which help maintain artery walls.
  • Milled linseed: full of protein, fibre and healthy fats.
  • Magnesium: helps heart function, eat more: spinach, avocados, almonds, halibut.

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