Dr Luke Pratsides, an NHS GP and Chief Medical Officer at preventative health clinic Get A Drip, has named oily fish as the one food he wants people to eat more of to protect their heart.
"Oily fish, such as salmon, mackerel, sardines and trout, is the richest dietary source of the omega-3 fats EPA and DHA. These have been linked to lower blood pressure, healthier triglyceride levels and a reduced risk of dangerous blood clots, and current UK guidance recommends at least one 140g portion of oily fish a week as part of a balanced diet."
Why omega-3 matters for your heart
The omega-3 fats found in oily fish have been linked to lower blood pressure, healthier triglyceride levels and a reduced risk of dangerous blood clots. UK guidance recommends at least one 140g portion of oily fish a week as part of a balanced diet.
Oats: the standout alternative
For those who would rather not eat more oily fish, Dr Pratsides recommends oats as a "standout" superfood.
"They contain a soluble fibre called beta-glucan, which forms a gel in the gut that can bind to cholesterol and reduce how much is absorbed into the bloodstream."
"Oats also release energy slowly, which helps keep blood sugar and appetite steadier through the morning."
How to build both into your week
Dr Pratsides stressed that neither food is a cure-all on its own.
"Neither is a silver bullet on its own, and both work best as part of a wider heart healthy pattern of eating."
"But porridge with a scattering of walnuts, or tinned mackerel on wholegrain toast, are two simple, inexpensive ways to build both into a normal week."
NHS tips to reduce heart disease risk
Cardiovascular disease is the name for a group of conditions that affect the heart and blood vessels. The NHS advises the following to help reduce your risk:
- eat a healthy, balanced diet
- reduce the amount of fatty foods you eat
- try to exercise regularly
- try to keep to a healthy weight
- cut down on alcohol
- stop smoking if you smoke
A balanced diet is crucial to heart health, and by adding these items to your diet, you can feel assured that you are doing everything you can to take care of your heart.
