Everyday Foods That Support Cardiovascular Health

Fill up on fruit and vegetables

The NHS recommends at least five portions of a variety of fruit and vegetables each day. Fresh, frozen, tinned and dried all count. Leafy greens and beetroot are also natural sources of dietary nitrate, which the body can use as one route to make nitric oxide.

Choose wholegrains and fibre

Wholemeal bread, brown rice, oats and wholewheat pasta provide fibre, which is part of a healthy, balanced diet. Beans, lentils and chickpeas are excellent, inexpensive sources of both fibre and protein.

Include fish, especially oily fish

The NHS suggests eating at least two portions of fish a week, one of which should be oily — such as salmon, mackerel, sardines or pilchards.

Swap saturated fats for unsaturated

The British Heart Foundation recommends replacing saturated fats (found in fatty meat, butter and pastries) with unsaturated fats such as olive, rapeseed and sunflower oils, nuts and seeds.

Go easy on salt

Adults should have no more than 6g of salt a day — about a teaspoon. Much of it is hidden in processed foods, bread, sauces and ready meals, so checking labels helps.

• Flavour with herbs, spices, lemon or garlic
• Taste food before adding salt
• Choose lower-salt stocks and sauces