The 3 daily food choices that are breaking your heart – and what to eat instead
The heart is a precious organ, yet most of us go about our daily lives without giving it a second thought.
But problems with the heart and circulatory system are common – in fact, the British Heart Foundation estimates that more than half of us will be diagnosed with a condition in our lifetime.
It is also the cause of 27% of all deaths in the UK – 170,000 deaths every year, or 480 a day.
And this is projected to worsen in the coming years thanks, in part, to unhealthy lifestyles.
Decades of research have shown that women are less likely to seek help for symptoms of a heart attack, are more likely to be misdiagnosed, and less likely to receive timely treatments than men are.
Coronary heart disease – the most common form of heart disease, in which the arteries are blocked with fat – kills twice as many women as breast cancer in the UK.
But when was the last time you worried about it?
While there are a number of heart disease risk factors that you can’t control, such as age, ethnicity and genetics, there are some risk factors that you can influence.
“Changing dietary habits is one way that we can take control of these risk factors,” says Dr Tom Mwambingu, consultant cardiologist at Nuffield Health Leeds Hospital.
A heart-healthy diet can reduce cholesterol levels, lower blood pressure, reduce your risk of diabetes and keep you trim.
According to research, we make around 200 decisions about food every day.*
But most of us don’t think “heart” when we eat.
So, from your morning croissant to that post-work steak and chips dinner out, here are the foods to cut down on and the healthier alternatives you can enjoy instead.
8AM: Coffee And A Croissant
A croissant and sugary coffee on the way to work might be easy, but what is the true cost of that convenience?
“These foods are high in saturated fats, refined carbs, and loaded with sugars,” says Dr Rosie Godeseth, associate medical director at Vitality Health and former cardiologist.
For example, a grande Starbucks Caramel Frappuccino contains 45.1g sugar and 12.2g saturated fat.
Add a croissant with that (4g sugar and 8g saturated fat), and you’re already over the NHS-recommended daily limits of 30g of sugar and 20g of saturated fat.
“This meal will raise levels of bad cholesterol and spike your blood sugars,” says Dr Godeseth.
Sadly, granola won’t cut it either, as it contains upwards of 10g of sugar per 45g serving.
Add flavoured yoghurt and you’re looking at starting your day with 20g of sugar.
SWAP IT Wholegrain toast with avocado or nut butter and banana, or porridge with berries are Dr Godeseth’s top choices for breakfast.
Their fibre content will keep you energised, feeling fuller for longer, and less likely to reach for a sugar hit mid-morning.
And go for plain Greek yoghurt instead of flavoured.
“If you want a caffeine boost, ditch the syrups and choose an Americano instead,” adds Dr Godeseth.
The Dangers Of Sugar
“Excessive sugar intake can indirectly harm the heart,” says Dr Malcolm Finlay, consultant cardiologist at Nuffield Health at St Bartholomew’s Hospital.
“High consumption can lead to spikes in blood sugar levels, reducing the body’s sensitivity to insulin, the hormone that regulates blood sugar. Over time, this can lead to insulin resistance, a key factor in the development of type 2 diabetes, a major risk factor for heart disease.”
Excess sugar can increase cholesterol levels, which can lead to fat storage and inflammation in the heart.
1PM: Pizza And A Fizzy Drink
Salt is a treat for the taste buds, but not for your heart.
According to Action On Salt, the average person in the UK is thought to eat around 8.1g salt a day.
However, the daily NHS-recommended maximum is 6g – about a teaspoon.
Some of the worst salt-laden offenders are processed meats (ham, bacon, sausages), bread and cheese.
So grabbing pizza from your work canteen may not be the best choice.
“Pepperoni pizza is high in refined carbs, saturated fats, and sodium,” says Dr Godeseth.
“Eating it regularly can increase your cholesterol and risk of heart disease.”
Washing it down with a fizzy drink adds a surge of sugar, and diet versions aren’t necessarily better.
“The body can respond to the sweet taste in artificial sweeteners in a similar way as it does to sugar, potentially leading to rebound hunger,” Dr Finlay says.
SWAP IT “Choose a thin-crust pizza with vegetables or chicken,” says Dr Godeseth.
If working at home, try making your own, she adds.
Use a wholegrain base, pesto or passata, just a sprinkling of cheese, healthy toppings and herbs.
For a sweet drink, try sparkling water flavoured with slices of orange, or kombucha.
7PM: Wine, Steak and Chips
Yes, it’s nice to share a bottle of wine with your partner alongside steak and chips, and you don’t need to ditch them, but they should be an occasional treat.
“The key is moderation,” says Dr Godeseth.
“Excess alcohol intake is linked to high blood pressure and heart disease.”
Equally, while steak is high in protein and iron, red and processed meats can increase the risk of heart disease and bowel cancer.
The NHS recommends that people who eat more than 90g of red and processed meat per day should aim to reduce this to 70g or less.
Meanwhile, if you add a sauce high in saturated fats and salt, this can raise cholesterol.
SWAP IT Limit the red wine to one glass instead of splitting a whole bottle.
Buy mini bottles instead if you struggle with willpower.
Swap red meat for grilled fish, such as salmon or hake, or lean meat like chicken or turkey.
“Both have added health benefits like omega-3 essential fatty acids and they help lower cholesterol while being low in saturated fats, too,” says Dr Godeseth.
“Add salad to your plate and swap regular chips for sweet potato fries.”
The Dangers Of Salt
Our body needs some salt to function.
However, too much can eventually cause problems, including high blood pressure.
“Most of the salt we consume is already added to our food before we buy it,” says Dr Mwambingu.
“Beware of hidden salt in breakfast cereals, sauces and even sweet foods like cakes.”
Consider how much salt you add during cooking and at the table.
“Food may taste more bland, but most people’s taste buds get used to it within three to four weeks.”