guido A heart-friendly lifestyle rests on several pillars: movement, relaxation, sleep and diet. Many “heart diets” revolve around everything you must not eat, which makes healthy eating feel intimidating. We turn it around: this article is about what you get to put on your plate, with substantiated effects only.
The basis: as unprocessed as possible
The common thread is simplicity: build your diet around foods close to their natural form. Wholegrain over white flour, nuts over snacks, unsaturated fats over saturated and trans fats. The less processed, the more nutrients remain.
Leafy greens
Kale, spinach and pak choi are rich in vitamin K, which contributes to normal blood clotting. Leafy greens also deliver nitrate, folate and fibre at very few calories. A daily portion is one of the easiest habits there is: in a smoothie, a salad or briefly stir-fried.
Oats and wholegrains
Oats contain beta-glucans, soluble fibres with an authorised claim: beta-glucans contribute to the maintenance of normal blood cholesterol levels, at a daily intake of 3 grams. You reach that with, for example, a generous bowl of oatmeal topped up with oat bran. Brown rice and other wholegrains belong in the same row: fibre, magnesium and B vitamins included.
Walnuts
Walnuts carry their own authorised claim: walnuts contribute to the improvement of the elasticity of blood vessels, at a daily amount of 30 grams, about a handful. Walnuts also deliver the plant omega-3 fatty acid ALA; more on that below.
Legumes
Lentils, chickpeas and beans are rich plant protein sources with plenty of fibre and little saturated fat, making them a smart swap for red meat, which is relatively high in saturated fat and sodium. From hummus to dal: there is more in them than you might think.
FISH-FREE
The conversion gap: from ALA to DHA and EPA
Walnuts, flaxseed and chia deliver ALA, the plant form of omega-3. Your body converts ALA into the active forms EPA and DHA, but only to a small extent. Fish solve this by eating algae, the original source of DHA and EPA. We take the fatty acids straight from algae. At 250 mg daily, EPA and DHA contribute to normal heart function. One capsule of Testa Omega-3 contains over 450 mg.
Putting it into practice
- Start the day with oatmeal, walnuts and fruit
- Add a daily portion of leafy greens to lunch or dinner
- Swap meat for legumes a few times a week
- Take your DHA and EPA daily, straight from algae
A little for your heart, every day
EPA and DHA contribute to normal heart function. Plant-based, fresh, one capsule a day.
Good for you. Good for the ocean.
Authorised health claims (EFSA): vitamin K contributes to normal blood clotting; beta-glucans contribute to the maintenance of normal blood cholesterol levels (3 g/day); walnuts contribute to the improvement of the elasticity of blood vessels (30 g/day); EPA and DHA contribute to normal heart function (250 mg/day). This article is general nutrition information, not medical advice.