Cardiovascular diseases are the leading causes of death globally, yet 80% of heart disease and stroke are seen as being preventable. This goes to show that there is a lot more that we can be doing to take care of our heart and take back control of our health.

We at ScreenMe are all about preventative diet and lifestyle changes, instead of the ‘sick-care’ we see in our current health model. Consequently, in light of Heart Month this February, we at ScreenMe have compiled a few heart-healthy foods that can help you start your journey towards better cardiovascular health BEFORE the need for drastic action such as statins, stents, or other invasive surgeries. These are easy changes that you can make to your everyday habits, which ultimately can be the difference between life and death!

1. Red fruits and vegetables — tomatoes, red peppers, etc!

• Tomatoes and red peppers are full of lycopene — a natural nutrient found in plants which works as a great antioxidant.
• Antioxidants neutralise free radicals, which reduces inflammation and damage that often contributes to heart disease.
• These are also great for balancing your blood pressure and increasing your levels of HDL (good) cholesterol).
• Red peppers also contain Capsaicin, a nutrient with great anti-inflammatory properties, which in turn reduces plaque build-up in arteries and promotes better cardiovascular system functioning.

2. Almonds

• Almonds provide a brilliant source of monounsaturated fats. These healthy fats have been proven to protect against heart disease.
• Regular consumption of almonds also has been shown to reduce LDL (bad) cholesterol.
• Despite almonds being good for you — be careful, as they are highly caloric and so you should not have too many of them in one sitting! One serving is roughly a small handful (or a quarter of a cup or 23 almonds to be more precise!)

3. Omega-3 fatty acids — salmon, mackerel, sardines, tuna.

• Omega-3 is often celebrated for its heart healthy properties and for good reason! It has been extensively linked to reduced heart disease risk, lower cholesterol, blood pressure improvements, improved function of arteries, and much more!
• If you don’t like fish — we would recommend an omega-3 capsules, as available in our Health Shop.
• For those who are vegan, they are vegan omega-3 capsules, also available via our Health Shop!

4. Leafy green vegetables — spinach. Kale, collard greens

• It is no shock to hear that leafy green vegetables are good for you, as it is well known that they contain a vast array of nutrients and minerals which are brilliant for general health and wellbeing.
• In particular, leafy greens are a source of Vitamin K. This vitamin protects your arteries and encourages healthy blood clotting.
• These vegetables are also linked to improving the function of blood vessel cells, and reducing the stiffness of arteries — both of which promote better cardiovascular health and reduced risk of heart disease.

5. Beans & other gut-friendly foods

• We will never get tired of saying it, but your gut plays a key part in the rest of your health and wellness. Therefore, it is no surprise that beans – which contain resistant starch — are a positive influence on the gut microbiome, and therefore, have a space on this list.
• Beans have been shown to reduce inflammation, levels of (bad) cholesterol, lower blood pressure, and many other heart healthy benefits!

It comes as no shock that natural, whole foods and a balanced diet can significantly improve not just your heart health, but every aspect of your health! Preventative measures and making easy diet and lifestyle changes is the way forward in creating a healthier and happier society. It is time to understand our bodies and take back control of our health!

Jessica Hobbis

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