Weight control, exercise and a healthy diet are the first things you need to implement for heart wellness, but some people are turning to functional foods to boost the wellbeing of their hearts.
According to Doctor and Dietician Dr Christine Gerbstadt, a functional food has been fortified or enhanced with an additional health benefit beyond the basic nutrition it would usually give you, such as milk with added vitamin D.
To look after your heart health, and reduce your risk of high blood pressure and cholesterol, these ‘boosts’ should include omega-3 fatty acids, plant sterols and stanols, and calcium. Dozens of foods have these added ingredients, such as bread, cereal, pasta, milk, yoghurt, cheese, eggs, Soya products, juice, tea and even pet food! Gerbstadt says ‘There are many heart benefits to eating foods high in polyunsaturated fats, plant sterols, omega-3 fatty acids and potassium.’
The reasons omega-3 fatty acids, for example, benefit you are that they reduce incidents of cardiovascular disease and protect against heart attacks, sudden coronary death and blood clots, which the NHS and the British Heart Foundation encourage you get from oily fish sources such as salmon, mackerel or sardines. Research suggests that Omega-3 fatty acids may also help to lower levels of a type of fat in your blood, known as triglycerides, as well as slowing the growth of plaque in arteries by lowering your cholesterol.
When it comes to high cholesterol, registered dietician Kerry Neville says you also ‘almost can’t get enough plant sterols in your diet by eating regular foods’ and functional foods such as margarine spreads, fortified juices and cereal bars ‘can really help’. However, if your cholesterol is not high, you can most likely adequate sterols and stanols naturally in nuts and seeds, as well as many types of fruit, vegetables and other plants.
However, dietician Elaine Magee warns that although strong evidence for the health claims of some nutrients like plant sterols and stanols and omega-3 fatty acids, the evidence of the heart benefits of others is weak or non-existent: ‘Remember, manufacturers are trying to sell a product, and some of it makes more sense than others’. Magee advises, therefore, that you ‘look at the label and ask yourself, ‘Is this my best choice?’’
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