What we eat is hugely important when it comes to our health and wellbeing. Certain diets can significantly raise or lower your risk for various health issues.
In the UK a growing issue that is often impacted by poor diet is cardiovascular disease. This refers to conditions that affect the heart and circulatory system, including heart failure, stroke and coronary heart disease.
It actually accounts for around a quarter of all deaths every year. While a complete overhaul of your diet may be necessary to improve your cardiovascular health, one expert shared a simple change you can make to do so.
Diet expert Dr Michael Mosley revealed that adding a certain fruit to your daily diet could not only cut the risk of heart disease, stroke and diabetes but also lower cholesterol.
The advice was shared on Dr Mosley’s Fast 800 website, where he helps people improve their health with a regime that includes time-restricted eating and adopting a Mediterranean diet.
It recommends snacking on strawberries for the multiple health benefits.
The website says: “Strawberries can help to limit inflammation, manage blood sugars, reduce the risk of conditions like heart disease, stroke, diabetes and high cholesterol, as well as containing a healthy dose of vitamin C to support your immune system.
“Strawberries are also low in calories so they’re a great, sweet option to enjoy on fasting and non-fasting days.”
Dr Mosely shared a recipe for chocolate dipped strawberries that are sprinkled with crushed hazelnuts and pumpkin seeds.
“Topping the strawberries with chopped hazelnuts and pumpkin seeds provides that extra boost of healthy fats which can help keep you full all evening after your meal,” the recipe says.
“Pumpkin seeds, in particular, have even been shown to improve heart health, fertility, mood, energy levels and sleep quality.
“Paired with the decadently dripped dark chocolate topping, which also improves mood and blood flow.”
Strawberries contain antioxidants such as anthocyanins and ellagic acid, which may help protect your body from oxidative stress and reduce the risk of chronic diseases like heart disease and cancer.
The fruit are also a good source of dietary fibre, which can aid in digestion, promote bowel regularity, and help manage blood sugar levels.
In addition to vitamin C and fibre, strawberries also contain other important nutrients such as manganese, folate, potassium, and various vitamins and minerals.
His advice is backed by several studies including one by the Harvard School of Public Health in 2013.
It found that eating three or more servings of half a cup of strawberries or blueberries weekly improved heart health.
Study lead Dr Eric Rimm commented: “The sooner people start the type of diet that includes a higher intake of blueberries and strawberries, the better.
“”It is our underlying hypothesis that these foods are beneficial because they are high in anthocyanins, but whether it’s just this or some other substance in the blueberries and strawberries has yet to be proved.”
To prevent heart disease the NHS recommends eating a healthy, balanced diet.
It also advises avoiding foods high in saturated fats, including:
- Meat pies
- Sausages and fatty cuts of meat
- Butter
- Ghee – a type of butter often used in Indian cooking
- Lard
- Cream
- Hard cheese
- Cakes and biscuits
- Foods that contain coconut or palm oil.