Health experts have recommended that Brits increase their intake of fruits and vegetables to support heart health. Fruits and vegetables are vital parts of a diet, as they provide essential nutrients the body needs to thrive and stay healthy. It is estimated that fewer than one in five adults are getting their five-a-day, which means most adults in Britain are seriously lacking in nutrition.
I asked health experts which fruits and vegetables people should eat to look after their heart health and blood pressure, and help reduce their risk of developing heart disease. All fruits and vegetables have nutritional benefits, but experts have pointed out the particular advantages of these ones. And they are relatively easy to incorporate into your daily diet, whether you add them to breakfast, lunch, or dinner, or enjoy them as a snack.
Spring onion and avocado
Nicolle Cucco, a registered dietitian at Muscle Booster, advises swapping salt with spring onion for a healthier flavour booster.
“Spring onions are an inexpensive way to add more vegetables and flavour to meals without relying on large amounts of salt, butter or saturated fat,” she said.
“They also provide vitamin C and other plant compounds.
“For people looking to support their heart health, simple swaps like using fresh herbs, garlic, spring onions and spices to add flavour can make it easier to reduce reliance on salt. This is particularly useful because keeping salt intake within recommended levels can help support healthy blood pressure.”
Cucco says that avocados are particularly beneficial because they contain monounsaturated fats. “Replacing foods high in saturated fat with sources of unsaturated fat can help maintain healthy cholesterol levels,” she said.
“They also provide fibre and potassium, both of which are important as part of a heart-healthy diet. Adding avocado to toast, salads, or sandwiches is an easy and affordable way to introduce more unsaturated fats into your diet.”
Berries and rocket
Lucy Kershaw, nutrition expert at Nature’s Best, says berries are an affordable way to add more heart-healthy foods to your diet.
“Berries can be a great addition to a heart-healthy diet because they are naturally low in saturated fat and provide soluble fibre, which can help to support lower cholesterol levels,” she said. “Raspberries, strawberries and blueberries are easy options to add to your diet, while their fibre content can also help support overall heart health.
“Try adding a handful to yoghurt or porridge in the morning, or choose frozen berries for a cheaper option that can be kept for longer.”
According to Dr Linia Patel, a women’s health dietitian and performance nutritionist at Pure Sports Medicine, rocket is a cheap way to add more nutritional benefits to your diet.
“Rocket is naturally rich in dietary nitrates, which the body converts into nitric oxide, helping blood vessels relax and supporting healthy blood flow and blood pressure. Eat as a salad or make a rocket pesto.”
