Foods for a healthier heart

Research now suggests we need to rethink what we know about heart health. While we may have once been told to eat less fat and lower our cholesterol, we now know more about how to protect our hearts from diseases like cardiovascular disease. At The Fast 800, we focus less on restriction and more on the foods for a healthier heart we can add to our diets to improve our health. Keep reading to find out more.

The Mediterranean Diet

A Mediterranean-style diet has long been shown to be the healthiest eating pattern on the planet. It is full of foods for a healthier heart, with plenty of gut-loving fibre, reparative protein and satiating healthy fats that help your body thrive. It’s also naturally low in the sugar and carbs that cause blood sugar spikes that put strain on your internal systems.

Research has now found that the Mediterranean diet is one of the best diets for cardiovascular disease prevention.¹ While some benefits can be found from reducing your fats intake, it’s a Mediterranean diet that is superior in the prevention of major cardiovascular events.² In fact, one 20-year study on Greek adults who adhered very closely to a Mediterranean diet found they experienced 44% fewer cardiovascular disease incidence.³

Why we shouldn’t fear fat

There are many issues with demonising ‘fat’, and the first mistake is often assuming that all fat is ‘bad’. There are various forms of fat and they were not created equal, so if you’re wanting to know the best foods for a healthier heart, it’s important you know how to distinguish the ‘good’ fat from the ‘bad’ fat.

While saturated and trans fats are poor for your health, polyunsaturated and monounsaturated fats bring plenty of health benefits. They provide essential fatty acids the body can’t produce on its own, acting as a source of energy and aiding in the absorption of fat-soluble vitamins A, E, D and K. Keep reading to find out the foods for a healthier heart that are rich in these beneficial fats.

That said, even healthy fats should be enjoyed in moderation as they are higher in calories than other nutrients like protein and carbohydrates. This is when a meal-planning tool like The Fast 800 Programme can be useful to ensure you’re not under or over-consuming.

Foods for a healthier heart

There are plenty of foods for a healthier heart you can start enjoying as part of your daily diet, and thankfully they’re all delicious to enjoy either by themselves or as part of tasty recipes like the ones on our Programme. These include:

• Leafy green vegetables: Leafy greens like spinach, microgreens, kale and lettuce promote heart health by providing dietary nitrates that can lower blood pressure and improve cardiovascular health.⁴
• Fatty fish: High consumption of fish that are rich in omega-3 fatty acids, like mackerel and anchovies, is associated with lower risk of heart disease.⁵ Find delicious fish recipes on our Programme for inspiration.

• Avocado: Rich in healthy fats, avocado is a tasty food that you and your heart are sure to love. One study found that replacing foods like margarine and processed meats with avocado can cut your risk of developing coronary heart disease.⁶
• Whole grains: Grains like quinoa and brown rice have been shown to lower your risk of heart disease by up to 47%, particularly when they replace other refined carbohydrates like white bread and pasta.⁷
• Berries: Berries, like blueberries and raspberries, are rich in antioxidants such as vitamins C and E that help protect heart health.⁸ Enjoy them with breakfast or as a delicious healthy dessert, like our low calorie Layered Berries recipe.
• Nuts and seeds: Our final favourite foods for a healthier heart are nuts and seeds. They’re small but mighty as they provide healthy fats and protein. In studies, a higher consumption of nuts has been associated with a reduced risk of cardiovascular diseases.⁹

How The Fast 800 can help

The Fast 800 is based around the pillars of a Mediterranean-style diet. Our Programme’s meal plans provide you with its powerful nutrients every day, housing over 900 simple and tasty recipes that contain plenty of foods for a healthier heart. So, if you’re looking to lead a healthier, longer life, sign up for your 7-day free trial and get started today.