Heart-healthy eating made easy… Small Tweaks for a stronger Heart

In this blog, I want to share some insights on how nutrition plays a vital role in preventing cardiovascular disease (CVD).

Cardiovascular disease is the leading cause of mortality worldwide, responsible for 35% of all global deaths! It affects around 7 million people in the UK currently.

Making dietary changes is one of the most effective ways to lower your risk.

Why Inflammation Matters

One of the biggest drivers of cardiovascular disease is chronic inflammation. Inflammation can lead to the hardening or narrowing of blood vessels, which in turn can raise blood pressure and increase the likelihood of disease.

Modern Western diets, rich in processed foods, refined sugars, fast food, and saturated fats, are often associated with excess inflammation.

In contrast, a diet focused on whole, nutrient-rich foods can help mitigate this risk by promoting lower levels of inflammation supporting overall heart health.

What the Mediterranean Diet Can Teach Us

The Mediterranean diet is one of the most well-studied diets linked to lower rates of CVD.

Its key principles are very similar to what we recommend at Fitfish and include:

• Whole foods such as fruits, vegetables, whole grains, legumes, and nuts.

• Healthy fats, like olive oil and fish.

• Occasional poultry, dairy, and limited red meat.

• Eating socially and staying physically active daily.

This approach, not only reduces inflammation but also improves gut health, a key component of cardiovascular health.

Don’t Overlook Gut Health
The gut is at the heart of inflammation regulation. A healthy gut microbiome can improve your body’s ability to manage inflammation and maintain heart health. To support gut health:

• Eat diverse plant-based foods.

• Incorporate fermented foods.

• Prioritise dental hygiene, as poor oral health can impact gut health as well.

Simple, Practical Changes You Can Make For Better Heart Health

So here are a few practical changes you can start implementing today:

1. Eat More Natural Plant-Based Foods:

Incorporate a variety of fruits, vegetables, nuts, seeds, and legumes into your meals. These foods are rich in fibre, antioxidants, and essential nutrients that combat inflammation.

2. Limit Ultra-Processed Foods & Added Sugars:

Reduce consumption of fast food, sugary snacks, and convenience meals. These can spike inflammation and raise blood pressure.

3. Add Omega-3 Fatty Acids:

Omega-3s found in fish, walnuts, and flaxseeds are proven to support heart health by reducing inflammation and supporting healthy blood pressure.

4. Try Fermented Foods:

Fermented options like kefir, sauerkraut, kimchi, and natural yoghurt are fantastic for improving gut microbiome health. Remember gut health is closely tied to heart health.

5. Enjoy Small Portions of Dark Chocolate & Red Wine:

Studies suggest that polyphenols found in dark chocolate and red wine can help reduce inflammation. Aim for 80% dark chocolate in moderation.

6. Avoid Artificial Sweeteners:

While the research is still emerging, artificial sweeteners may disrupt gut health, so reducing their consumption can be beneficial.

The journey to preventing cardiovascular disease doesn’t require a complete diet overhaul overnight. It’s about creating consistent, sustainable changes that build over time.

Incorporating more whole foods, reducing processed foods, and being mindful of sugar intake can make a remarkable difference.

If you’d like my support to make changes to the way that you eat, without dieting, then come and join me and lots of others on the Healthy, Whole & Free Programme!

We gradually work towards uncovering the way that you truly want to eat despite all of the food noise, cravings and social occasions which can make things challenging!