{"id":10646,"date":"2025-04-11T11:32:10","date_gmt":"2025-04-11T11:32:10","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/10646\/"},"modified":"2025-04-11T11:32:10","modified_gmt":"2025-04-11T11:32:10","slug":"these-are-the-six-best-foods-to-eat-for-a-healthy-heart","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/10646\/","title":{"rendered":"These are the six best foods to eat for a healthy heart"},"content":{"rendered":"

A new study indicates that the timing of our meals could impact our heart health.<\/p>\n

Researchers from the University of Southampton and Mass General Brigham in the United States found that previous research had linked night shift work to cardiovascular issues.<\/p>\n

They say that their new study shows that eating during the day may help lower these risks.<\/p>\n

Published in the journal Nature Communications, the study involved 20 healthy participants who spent two weeks in a controlled setting simulating night shifts, eating either at night or during the day.<\/p>\n

The researchers then assessed the impact of meal timing on participants\u2019 cardiovascular risk factors, such as markers of the autonomic nervous system, plasminogen activator inhibitor-1 (a substance that increases the risk of blood clots), and blood pressure. They found no negative effects on these risk factors in those who ate during the day.<\/p>\n

Frank Scheer, a professor of medicine and director of the Medical Chronobiology Programme at Brigham and Women\u2019s Hospital, Boston, said: \u201cOur prior research has shown that circadian misalignment \u2014 the mistiming of our behavioural cycle relative to our internal body clock \u2014 increases cardiovascular risk factors. We wanted to understand what can be done to lower this risk, and our new research suggests food timing could be that target.\u201d<\/p>\n

Considering this, are there specific types of food that are especially good for our heart health?<\/p>\n

We consulted with a dietitian and a cardiologist, who highlighted some of the benefits that the following six foods can have on our heart.<\/p>\n

1. Salmon<\/p>\n

\u201cI\u2019d recommend including foods like salmon, which is packed with omega-3 fatty acids that can help reduce inflammation and support healthy cholesterol levels,\u201d says cardiologist Dr Jay Shah.<\/p>\n

Dietitian Rosie Carr recommends baking salmon with a drizzle of lemon juice and herbs in the oven at 180\u00b0C for 15-20 minutes, or poaching it in a fragrant broth for a tender, moist result.<\/p>\n

2. Oats<\/p>\n

\"OatsOats are high in soluble fibre<\/p>\n

\u201cWhole grains like oats provide complex carbohydrates that help maintain steady blood sugar levels, preventing the inflammatory spikes that can damage blood vessels over time,\u201d says Carr.<\/p>\n

They are also high in soluble fibre, which Shah says helps to lower \u2018bad\u2019 LDL cholesterol.<\/p>\n

\u201cI often suggest overnight oats or porridge with berries as an easy daily option,\u201d recommends Shah.<\/p>\n

3. Leafy greens<\/p>\n

\u201cThese foods are rich in dietary nitrates that convert to nitric oxide in the body, helping blood vessels dilate, improving blood flow, and lowering blood pressure,\u201d says Carr.<\/p>\n

\u201cRegular consumption has been linked to improved exercise performance and cardiovascular function.\u201d<\/p>\n

Kale and spinach are also bursting full of potassium.<\/p>\n

\u201cLeafy greens are brilliant for their potassium content and they help to balance sodium levels in the body,\u201d says Shah.<\/p>\n

\u201cThey can be easily added to soups, stews or stir-fries as a healthy addition.\u201d<\/p>\n

4. Extra virgin olive oil<\/p>\n

\"ExtraExtra virgin olive oil is rich in monounsaturated fats and powerful antioxidants that reduce stress. Picture: Alamy\/PA<\/p>\n

\u201cExtra virgin olive oil is rich in monounsaturated fats, and powerful antioxidants called polyphenols that reduce oxidative stress and inflammation,\u201d explains Carr. \u201cChronic low-grade inflammation contributes to heart disease by impacting the health of our arteries.\u201d<\/p>\n

The dietitian recommends using it as a finishing oil on vegetables, in homemade salad dressings, or for low-temperature cooking.<\/p>\n

\u201cYou could also drizzle it over wholegrain bread instead of butter,\u201d adds Carr.<\/p>\n

5. Tomatoes<\/p>\n

\u201cTomatoes are a lycopene-rich food, and lycopene is a powerful antioxidant that reduces inflammation and prevents cholesterol oxidation,\u201d explains Carr. \u201cInterestingly, cooking tomatoes increases the bioavailability of lycopene.<\/p>\n

\u201cSo, I recommend slow-roasting tomatoes with olive oil to concentrate flavours and boost lycopene availability, or incorporate tomato paste into stews and sauces.\u201d<\/p>\n

6. Fermented dairy (yoghurt, kefir)<\/p>\n

\u201cFermented dairy products contain probiotics that may help reduce blood pressure and chronic inflammation,\u201d says Carr. \u201cThe vitamin K2 in these foods helps prevent calcium from building up in arterial walls.<\/p>\n

\u201cI recommend using plain, unsweetened yogurt as a base for breakfast bowls, as a substitute for sour cream, or in marinades.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"A new study indicates that the timing of our meals could impact our heart health. Researchers from the…\n","protected":false},"author":2,"featured_media":10647,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[7355,105,4434,16,15],"class_list":{"0":"post-10646","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-fitness-exercise-work-life-balance-healthy-eating","9":"tag-health","10":"tag-nutrition","11":"tag-uk","12":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114319113968448244","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/10646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=10646"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/10646\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/10647"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=10646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=10646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=10646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}