Never Miss A Beat
Heart-healthy foods that make a real difference
Diet plays a major role in heart health and can impact your risk of heart disease, from blood pressure to inflammation, cholesterol to triglycerides.
Most of us try hard to make good food choices to remain heart-healthy. Sometimes we’re in a quandary as to what the best choices are. Even foods like eggs and butter are no longer villains if current findings are accurate. We are now told that the source of dietary fat is more important than the amount. If we’re honest we probably guessed that all along. It was easier to go along with the hype that a low-fat diet was the solution.
The research of clinicians like Dr. Dean Ornish in the '90s showed conclusively that lifestyle change involving a plant-based diet, stress management and exercise, was able to halt and sometimes reverse the progress of arteriosclerosis (thickening of artery walls). Many decades later the Ornish Reversal Programme is more needed than ever. It was the first such programme covered by health insurers, Medicare in US hospitals. Interestingly, Medicare has found that preventative measures relating to heart disease are more cost-effective than treatment.
There’s a saying that an ounce of prevention is worth a pound of cure. Try to source good basic ingredients for your meals. Prepare meals from scratch as much as possible. Limit highly processed food intake and steer clear of fried, sugary inflammatory foods.
Foods to eat to maximise your heart health
Oats – the comfort-food nutrient powerhouse. They contain soluble fibre that combines with the cholesterol in your gut and helps remove it from the body. Try toasting oats to top yogurt and salads. Add to a trail mix if you are not a fan of cooked oats.
Fish – eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
Nuts – a handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
Seeds – flaxseeds contain omega-3 fatty acids, fibre and phytoestogens to boost heart health. Take them in ground form to reap the greatest benefits.
Berries – full of heart-healthy phytonutrients and soluble fibre. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.
Legumes – dried beans and lentils such as chickpeas, pinto, kidney or black beans, are high in fibre, B-vitamins, minerals and other good stuff. Add them to stews, soups, chili or eat them in veggie burgers.
Red Wine – a 4-ounce glass of red wine can help improve good (HDL) cholesterol levels.
Soy – swap your dairy products for soy alternatives. Add edamame beans or marinated tofu to a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
Brightly coloured veg – red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and squash are packed with carotenoids, fibre and vitamins to help your heart.
See my post titled What Colour Is Your Diet? for more information.
Green Leafy Veg – spinach packs a punch! So does kale, swiss chard, mustard greens, cabbage and bok choy. Use in sandwiches and salads instead of lettuce. Broccoli and asparagus are also filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fibre.
See my Supergreen post for more information.
Fruits – oranges, pomegranates and papaya are rich in beta-carotene, potassium, magnesium and fibre.
Dark chocolate – good for your heart health. The higher the percentage of cocoa the better! (The fibre and protein content increases with higher cocoa and the sugar decreases). If you like milk chocolate, start with 70% cocoa and work upwards.
Recipe #1 - Carrot-Lentil Patties With Garlic Tahini Sauce
These plant-based patties are packed full of protein and fibre. They are very versatile – perfect on their own – or in a burger, wrap or pitta bread. They are incredibly filling, tasty and nutritious. If tahini isn't for you, perhaps a garlic mayo might suit you better. These patties freeze very well.
Ingredients
For the Patties
1 white onion
5-6 medium-size carrots
2 cloves garlic
1 cup red lentils
2 cups water
1 cup of oats
1 Tablespoon olive oil
2 Tablespoons fresh lemon juice
1 teaspoon ground paprika
1 teaspoon ground cumin
Salt & pepper to taste
A handful of chopped parsley or coriander.
Method
Peel and dice the onion and garlic.
Sauté the onion and garlic in olive oil until golden.
Add the chopped carrots and a little water. Cook until fork-tender. Set aside.
Add the lentils to a pot with 2 cups of water. Cook for 10 minutes. Stop cooking before they turn mushy. Set aside
Preheat the oven to 350°F/180°C.
Line a cooking tray with parchment paper.
Assemble all the ingredients into a bowl but use only half the amount of porridge oats.
Mash everything or use a food processor but keep the texture chunky.
Add the remaining oats if you need to bind the mixture.
Shape into patties and place on a baking tray.
Cook for 20-25 minutes until golden.
For the Garlic Tahini Sauce
2 Tablespoons tahini
Juice of a freshly squeezed lemon
1 Tablespoon apple cider vinegar
A handful of chopped parsley or coriander
2 cloves garlic, crushed
Water if needed to thin the sauce
Method
For the Garlic tahini sauce, blitz all the ingredients together except for the herbs. Stir these in when ready to serve.
Recipe #2 - Carrot Cake with Cashew Nut Cream Frosting
This is a completely guilt-free cake. It is so filling that you will have extreme difficulty eating a second slice! It has no refined sugars and is made with whole wheat flour. The cashew nut cream is wonderfully adaptable. It can be used in savoury dishes by replacing the maple sugar with garlic or a herb of your choice.
Ingredients
1 cup plant-based milk (oat or similar)
1 Tablespoon apple cider vinegar/lemon juice
1 ½ cup whole wheat flour
2 carrots, grated
2 Tablespoons maple syrup
2 Tablespoons coconut sugar or similar
2 Tablespoons avocado/olive oil
1 egg
½ teaspoon cinnamon
½ teaspoon salt
1 heaped teaspoon baking powder
¼ cup chopped walnuts
Method
Preheat the oven 350°F/180°C.
Prepare a cake tin (8” round) by lining it with parchment paper.
Pour the milk and apple cider vinegar into a bowl. Leave for about 10 minutes to ferment. This is plant-based buttermilk!
Add the remaining ingredients into the bowl and stir.
Pour the mixture into the cake tin and bake in the oven for 25-30 minutes until cooked.
Allow the cake to cool while preparing the Cashew Nut Cream frosting.
For the Cashew Nut Cream Frosting
1 cup cashew nuts, soaked overnight
Juice of a freshly squeezed lemon
4 Tablespoons maple syrup
Method
Blitz all the ingredients together. I used a Nutribullet, but any processor is fine. Spread the cream over the top of the carrot cake.
Enjoy!
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Disclaimer
This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.