The 50 best foods for your heart

Talk about a nutritional powerhouse! The more colour a veggie has the better it is for you, according to nutritionists – and sweet potatoes might be the brightest of all. Potent antioxidants found in sweet potatoes help to shield our hearts, Morey says. Plus, their sweet taste makes them delicious enough to eat for dessert. But if you don’t want to go that far, try chunking them up into squares, roasting them at a high heat (200°C) for about 30 minutes, and then tossing them with some chopped prunes for a tempting and unique side dish next to roasted chicken or turkey – or as a vegetarian meal on its own.

Another powerful nut! Walnuts contain alpha-linolenic acid, or ALA, a powerful antioxidant that may reduce inflammation and other risk macros for heart disease, Morey explains. A handful of walnuts a day as a snack is an easy way to get this important nutrient. Or, scatter a few on top of a salad for a satisfying crunch. Or, add some to your oatmeal along with raisins or dried cranberries for a power breakfast.

Cracked wheat, barley, farro, millet, and quinoa are just a few of the 19 whole grains you can cook with and enjoy in all sorts of dishes. Whole grains digest slowly, keeping you feeling fuller, longer, Morey says. Plus they boost serotonin levels and make you feel happy – and they brighten your mood because they’re so delicious! A half-cup serving of any whole grain alongside a serving of veggies and lean protein should have you strolling on the sunny side of the street in no time. Follow packaging directions for preparation, but realise that most whole grains don’t require any special technique. However, toasting them in a dry pot for a few minutes before adding water adds depth of flavour.

Oats contain a high proportion of soluble fibre, which reduces ‘bad’ LDL cholesterol, according to Morey.

If good health floats your boat – get onto oats!

Yoghurts and spreads containing plant sterols (similar to good cholesterol) can reduce blood levels of LDL cholesterol by up to 10 per cent, Morey says.

Extra virgin olive oil offers a potent mix of antioxidants that reduce ‘bad’ LDL cholesterol while leaving your ‘good’ HDL cholesterol untouched. “While overall it can be a healthier alternative to other saturated fats, it’s still important to use fats in moderation,” Morey adds.

Adding fresh herbs to olive oil can really enhance its flavour, here are some other nearly forgotten kitchen secrets.

Tomatoes and tomato paste are packed with vitamins and the antioxidant lycopene, which has beneficial effects on the heart, Morey says.

An apple a day may really keep the doctor away! “Apples contain soluble fibre, which can help lower cholesterol, in addition to polyphenols, a group of phytochemicals known for their antioxidant properties,” Morey says.

Onions and garlic help reduce blood cholesterol, as well as improving circulation and discouraging blood clotting, Morey says.

Red wine has been shown to clean up the walls of the arteries – but be careful not to exceed healthy guidelines of up to one drink per day for women and up to two drinks per day for men, Morey advises.