Avocados, beetroot, chillies, apples: 20 foods that can stop heart disease

DIET expert Dale Pinnock gives his prescription for the everyday ingredients that can help you eat your way to better cardiovascular health

Apples are really rich in cholesterol-lowering soluble fibreGETTY

Apples are really rich in cholesterol-lowering soluble fibre

APPLES

Apples are very rich in a soluble fibre called pectin. This gel-like soluble fibre will bind to cholesterol in the digestive tract and carry it off before it gets the chance to be absorbed.

AVOCADOS

The fruit is very high in a group of compounds called phytosterols, found in cholesterol-lowering drinks. They reduce cholesterol by blocking its path through the gut wall (similar to soluble fibre). They are also rich in vitamin E, which can protect bad (LDL) cholesterol from oxidation, one of the early factors that triggers blood vessel damage.

BEETROOT

Beetroot is very high in natural nitrates, a type of mineral salt. This is converted by the body into nitric oxide, which causes the smooth muscles in the blood vessel walls to relax and widen, reducing blood pressure. Some small-scale studies have confirmed this effect. This doesn't mean you can throw your medicine out and eat beetroot all day though, it just highlights a powerful ingredient that we can consume to benefit our heart health.

BLACKBERRIES

Incredibly rich in anthocyanins, the flavonoids responsible for the fruit's dark purple colour. These potent compounds are taken up into the endothelium (blood vessel walls), where they can stimulate nitric oxide release. Blueberries are also high in anthocyanins.

Top ten facts about beetroots

Green tea has some potentially powerful benefits for the heart thanks to the presence of a group of compounds called catechins

BROWN RICE

The high-fibre content of brown rice helps move cholesterol out of the digestive tract, reducing the amount absorbed into the bloodstream. It also contains a compound known as gamma-oryzanol that is linked with reducing levels of LDL cholesterol.

BULGAR WHEAT

This high-fibre grain aids removal of cholesterol from the digestive tract before it can be absorbed. Bulgar wheat also contains B vitamins and magnesium, which have a soothing and relaxing effect. This may have knock-on effects for stress-induced high blood pressure, for example. Magnesium also works against calcium in smooth muscle, aiding relaxation and vasodilation (blood vessel widening).

CACAO/COCOA

Cacao is packed with flavonoids which cause the cells that line our blood vessels to release high levels of nitric oxide, which in turn causes the muscles in the blood vessel walls to relax and widen, reducing blood pressure. Also high in magnesium, which aids relaxation of the smooth muscle in vessel walls.

CHILLIES

Chillies contain a phytochemical called capsaicin which gives them their intense heat. Capsaicin causes the cells that line the inside of our blood vessels to secrete nitric oxide, helping reduce pressure within the blood vessels.

GARLIC

Long championed for keeping the heart healthy garlic contains ajoene, which interacts with a compound in the body that regulates the rate and extent to which blood clots. Excessive clotting can be a high risk for cardiovascular incidents, while keeping clotting at a reasonable level may deliver benefits against strokes and heart attacks.

GREEN TEA

Green tea has some potentially powerful benefits for the heart thanks to the presence of a group of compounds called catechins.

These have been shown to reduce platelet (thrombocyte) adhesion so may offer protection against clots. There are also other flavonoids in green tea that can stimulate nitric oxide release and increase vasodilation.

MACKEREL

The omega 3 fatty acids in mackerel have a very favourable effect upon cholesterol levels and can protect blood vessel walls from inflammatory damage. Omega 3 also delivers antithrombotic activity and can help to reduce blood pressure. Regular intake of oily fish as well as fish oil supplements have been shown to be associated with a decreased incidence of heart disease.

OATS

Oats contain a soluble fibre called beta-glucan that has been proven to reduce cholesterol in the digestive tract. It does this by forming a gel-like substance which binds to cholesterol released from the liver, carrying it out of the body before it has had a chance to be absorbed.

OLIVE OIL

Fatty acids in olive oil have been shown to increase the levels of good (HDL) cholesterol and decrease LDL. Oleic acid, the most abundant fatty acid in olive oil, seems to have a beneficial effect on blood pressure.

QUINOA

Unlike many grains (which tend to be high on starch) quinoa is very low in carbohydrates and is very low GI. This means it will release its energy slowly and won't cause blood sugar spikes, making it a perfect alternative to rice. It also has a high protein content which will aid satiety and slow down digestion of a meal, giving that all-important drip-feeding of blood sugar.

RED LENTILS

Another ingredient with a high percentage of soluble fibre. The soluble fibre in red lentils helps remove cholesterol from the gut, reducing the amount that is absorbed into the bloodstream.

RED ONIONS

All onions are amazing but red onions are extra-special for heart health because they are particularly high in flavonoids, part of the cocktail of chemistry that gives them their deep purple colour.

RED PEPPERS

Again high in flavonoids, offering protection to the endothelium and enhance vasodilation.

RED WINE

Moderate consumption of red wine is associated with reduced incidence of cardiovascular disease. It is believed that this is again due to the flavonoid content and a compound called resveratrol. Both of these are known to induce vasodilation, have anticoagulant properties, reduce inflammation and have positive effects upon cholesterol levels. Limit your intake to two glasses a day.

OILY FISH

Oily fish such as salmon is packed with omega 3 fatty acids which help maintain healthy cholesterol levels and protect blood vessels from long-term, persistent inflammatory damage which can be the first step in the process that leads to heart attacks. Omega 3 is also beneficial for the rate and extent to which our blood clots, offering a reduction in clotting. Trout and tuna steak (not canned) are good alternatives.

SWEET POTATOES

Packed with anti-inflammatory beta carotene, sweet potatoes may offer some anti-inflammatory protection when consumed regularly. They also give a much lower glycaemic response than the regular spud so they are a perfect alternative for chips, mash and shepherd's pie.

• Heart Disease: Eat Your Way To Better Health by Dale Pinnock (The Medicinal Chef) is published by Quadrille, priced £14.99

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