They say eating an apple a day keeps the doctor away.
And if you tweak your diet by eating the right nutritious foods, you really can eat your way to a healthier heart.
With heart disease one of the leading causes of death in Australia, dietitian Susie Burrell has listed the everyday foods to help keep your heart healthier every day.
‘It’s all about making a promise to yourself, to do what you can, to help reduce your risk of developing heart disease,’ Susie said.
‘It could be diet related, or a commitment to exercise more, or to even stop smoking – every small change helps to keep you healthier and reduce your own risk of developing heart disease.’
1. More fresh fruit and vegetables
Speaking on World Heart Day, Susie – who’s the Australian Bananas ambassador – said the more fresh fruit and vegetables we consume, the higher our overall nutrient and antioxidant intake is, and the healthier are our cells.
Fruits and vegetables like bananas, spinach, broccoli, sweet potato and cucumbers are all packed full of potassium and a diet rich in potassium is linked to lower blood pressure and a reduced risk of developing heart disease.
At a minimum, aim to eat a couple of pieces of fruit and two to three servings of vegetables every single day.
2. Add in a handful of nuts
Nuts are a rich dietary source of essential fats and walnuts in particular are rich in omega 3 fat, which is particularly good for the heart.
The key is to stop at just one handful and consuming a serve of nuts each day is linked to reduced heart disease risk, thanks to healthier arteries and better blood fat ratios.