Maintaining a heart-healthy diet is essential for supporting cardiovascular health, especially after experiences like a STEMI heart attack. Ireland offers a variety of foods in supermarkets that can help you build a diet to protect your heart. Here’s a guide on foods, superfoods, and supplements to include or avoid in your daily routine.
Foods to Eat for Heart Health
- Whole Grains
- Why: Whole grains are rich in fibre, which helps reduce cholesterol and blood pressure.
- Options: Oats, brown rice, whole-grain bread, and quinoa are widely available in supermarkets like SuperValu and Tesco.
- How to Use: Start your day with oatmeal or opt for whole-grain bread and rice in meals. Check labels to ensure they contain “whole” grains for maximum benefit.
- Leafy Greens
- Why: Vegetables like spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants that improve heart health by reducing blood pressure and inflammation.
- Options: Fresh or frozen spinach, kale, and broccoli are often available in various sections of the store.
- How to Use: Add these greens to salads, smoothies, or stir-fries.
- Berries
- Why: Berries are high in fiber, antioxidants, and vitamins, helping reduce oxidative stress and inflammation.
- Options: Blueberries, strawberries, and raspberries are common in most supermarkets and often available year-round.
- How to Use: Snack on berries, add them to your breakfast cereals or oatmeal, or blend them into smoothies.
- Nuts and Seeds
- Why: Rich in omega-3 fatty acids, fiber, and protein, nuts, and seeds help improve cholesterol levels and reduce heart disease risk.
- Options: Almonds, walnuts, chia seeds, and flaxseeds are popular choices.
- How to Use: Enjoy a handful of nuts as a snack, sprinkle chia or flaxseeds on yogurt, or add them to smoothies.
- Fatty Fish
- Why: Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels.
- Options: Fresh, frozen, or canned salmon, mackerel, and sardines are commonly available.
- How to Use: Aim for at least two servings of fatty fish per week. Grilled, baked, or even canned options can be convenient and delicious.
- Legumes and Beans
- Why: Beans and legumes are excellent sources of fiber, protein, and nutrients that support heart health and lower cholesterol.
- Options: Lentils, chickpeas, black beans, and kidney beans are available canned or dried.
- How to Use: Add them to salads, soups, or curries for a heart-healthy boost.
- Olive Oil
- Why: Extra virgin olive oil contains monounsaturated fats that help improve cholesterol levels and reduce inflammation.
- Options: Look for cold-pressed extra virgin olive oil, readily available in supermarkets.
- How to Use: Use olive oil for salad dressings, cooking, or drizzling over cooked vegetables.
Superfoods for Heart Health
- Garlic
- Why: Garlic has been shown to lower cholesterol and blood pressure, thanks to its active compounds like allicin.
- Options: Fresh garlic cloves or garlic powder.
- How to Use: Add to savory dishes, dressings, or consume raw if you can handle the strong flavor.
- Turmeric
- Why: Curcumin, the active ingredient in turmeric, has anti-inflammatory properties that benefit heart health.
- Options: Fresh turmeric root or ground turmeric powder.
- How to Use: Add it to curries, soups, or blend into smoothies. Pair it with black pepper to improve absorption.
- Dark Chocolate
- Why: Dark chocolate (with at least 70% cocoa) contains antioxidants that can improve heart health by lowering blood pressure.
- Options: Most supermarkets carry various brands of dark chocolate.
- How to Use: Enjoy a small square as a treat, or melt it over berries for a heart-healthy dessert.
- Green Tea
- Why: Rich in catechins, green tea can help reduce cholesterol levels and improve heart function.
- Options: Available in tea bags, loose leaf, or bottled form.
- How to Use: Brew hot or enjoy as iced tea. Drinking 2-3 cups daily can offer health benefits.
Supplements* for Heart Health
- Omega-3 Fish Oil
- Why: Supplements can provide a concentrated dose of omega-3 fatty acids, beneficial for lowering triglycerides and reducing inflammation.
- Availability: Widely available in pharmacies or the health section of supermarkets.
- Coenzyme Q10 (CoQ10)
- Why: CoQ10 helps with energy production and has been shown to reduce blood pressure.
- Availability: Available in capsule form in most pharmacies or health stores.
- Magnesium
- Why: Magnesium helps regulate blood pressure and is essential for heart health.
- Availability: Magnesium supplements are available in various forms, including tablets and powders, in supermarkets and health stores.
Foods to Avoid for Heart Health
- Processed and Fried Foods
- Why: High in unhealthy fats, salt, and preservatives, these can contribute to high cholesterol, high blood pressure, and heart disease.
- Examples: Sausages, crisps, chips, and pre-packaged snacks.
- Sugary Beverages and Sweets
- Why: High sugar intake contributes to weight gain and raises the risk of type 2 diabetes and heart disease.
- Examples: Soft drinks, candies, pastries, and sugary cereals.
- Refined Grains
- Why: Stripped of their fiber and nutrients, refined grains can lead to spikes in blood sugar and are often associated with heart disease.
- Examples: White bread, white rice, pastries, and many breakfast cereals.
- Excessive Salt (Sodium)
- Why: High salt intake can lead to high blood pressure, increasing the risk of heart disease.
- Examples: Canned soups, frozen meals, and processed meats are often high in sodium.
Incorporating these heart-healthy foods into your diet and avoiding processed, sugary, and salty foods can support cardiovascular health. *As always, consult your healthcare provider before starting any new supplements, especially if you have existing health conditions. Remember, small changes over time can lead to big improvements in heart health. Here’s to a healthier heart!
