Back to discoverBest Heart-Healthy Hacks
Did you know that cardiovascular disease is the leading cause of mortality in the Western World? In our fast-paced lives, prioritizing heart health often takes a back seat. Yet, maintaining a healthy heart is crucial for overall well-being.
Our heart works tirelessly to keep us going, pumping blood and oxygen throughout our bodies. By making mindful choices in our diet, we can actively support its function and longevity. Join us as we explore three simple meal hacks that not only promote cardiovascular health but also excite your taste buds.
What is the circulatory system?
According to Cleveland Clinic, ‘The circulatory system (cardiovascular system) pumps blood from the heart to the lungs to get oxygen. The heart then sends oxygenated blood through arteries to the rest of the body. The veins carry oxygen-poor blood back to the heart to start the circulation process over. Your circulatory system is critical to healthy organs, muscles and tissues.’ It also transports hormones and nutrients to various muscles throughout your body to regulate different bodily functions.
Amazing Apricots:
a 30g portion of dried apricots are packed with Potassium, a heart-healthy micronutrient which has been scientifically proven to help maintain normal blood pressure, looking after your body’s cardiovascular system.
When thinking of ways to include dried apricots in meals, breakfast may be the easiest option. Sprinkle some chopped apricots over your oats or on top of your pancakes. However, did you know they are a delicious addition to many savoury dishes too? They fit perfectly in certain curries, tagines and rice dishes, even being used as a flavoursome twist in roast dinners, whether that’s in the stuffing or mixed in with vegetables.
If you are looking for some inspiration, check out BBC goodFood, there are over 8,000 dried apricot recipes which are sure to keep your taste buds tantalized!
Wonderful Walnuts:
Imagine a small, unassuming nut that packs a powerful punch when it comes to your heart’s well-being. Walnuts, often hailed as nature’s powerhouse, are abundant with Alpha-Linolenic Acids (ALA’s), an essential Omega-3 Fatty Acid which is proven to support lower cholesterol and improve blood vessel flexibility for a healthier cardiovascular system!
Not only can snacking on a 25g portion of walnuts provide you with a plethora of essential micro and macronutrients, they are also an extremely versatile ingredient. Add them to your salads, chop and sprinkle over your pasta, include them in quiche or even crush them and use them to make delicious walnut-crusted salmon fillets! Click here for some more examples of how you can use walnuts to power up meals in every eating occasion!
Cheerful Chia Seeds:
Tiny but mighty, chia seeds are natures hidden gems when it comes to heart health. Like walnuts and apricots, they are bursting with Potassium and ALA’s, contributing to the maintenance of normal blood pressure and cholesterol levels but also improvements in blood vessel elasticity. This is crucial to the overall function and health of your circulatory system.
You may be used to hearing about chia pudding, which is a great source of slow-releasing natural energy, fibre, antioxidants and more. However, chia seeds can be sprinkled over, or included in pretty much every meal you could think of! Lots of the top recipes found online are for sweet treats, however here is a list of recipes which may encourage you to explore new ways to use chia seeds within savoury meals!
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