Following last week’s exploration of beetroot’s benefits for heart health, your enthusiastic responses highlighted a shared commitment to natural cardiovascular care. This week, I’m keeping the subject light and focused on nutrition, as there are many more research-backed foods we can harness for natural support.
Many of you already include heart-healthy foods in your diets, based on the feedback I’ve received. However, exploring a few additional options can further support your heart’s well-being. This week, I’ve chosen five accessible foods – garlic, turmeric, nuts, okra, and berries – that have been shown to reduce inflammation, improve blood flow, and support cardiovascular function. These practical additions are available worldwide, from the UK to Nigeria, and offer simple, science-backed ways to nurture your heart.
1. Garlic
Garlic’s active compound, allicin, formed when cloves are chopped or crushed, supports heart health by promoting healthy blood pressure, cholesterol balance and blood flow. A 2016 study in the International Journal of Preventive Medicine found that a daily garlic-lemon juice mixture taken for eight weeks lowered blood pressure and total cholesterol in adults aged 30–60.
Adding one or two raw cloves to meals, such as blending them into olive oil for salad dressings or stirring them into soups and curries, can deliver noticeable benefits. If the raw flavour is too strong, lightly sautéing still preserves much of its potency. Garlic is widely used and affordable in kitchens around the world, from jollof rice to stews.
2. Turmeric
Curcumin, turmeric’s active compound, is known for its anti-inflammatory and antioxidant properties. Research suggests it may improve blood vessel function and help maintain healthy cholesterol levels. In regions like India and Africa, turmeric is a common culinary spice, used in curries, rice dishes, or herbal teas with ginger and honey.
Try a teaspoon of turmeric powder in scrambled eggs, roasted vegetables, or soups. It’s a practical and budget-friendly way to access its benefits anywhere in the world. For more targeted support, a curcumin supplement may be helpful.
3. Nuts
Nuts such as almonds, walnuts, and peanuts (technically legumes) are rich in healthy fats, fibre, and protein. According to the Heart Foundation New Zealand, a daily 30g serving, about a handful, can lower LDL cholesterol and reduce the risk of heart disease without contributing to weight gain.
Nuts are easy to add to salads, yoghurt, porridge, or enjoy roasted as a snack. In West Africa, groundnuts (peanuts) are widely used in sauces for stews, offering a nutritious and cost-effective way to support heart health.
4. Okra
Okra is a fibre-rich vegetable, popular in soups and stews across many cultures. It contains vitamins, antioxidants, and polyphenols that may help reduce inflammation and support cardiovascular health. Animal studies suggest that okra can help stabilise blood sugar levels – a key factor in lowering the risk of diabetes-related heart problems – with encouraging evidence emerging from human research.
Often used in curries or simply sautéed as a side dish, okra is an affordable and widely available ingredient that is easy to incorporate into heart-healthy meals around the world.
5. Berries
Berries, such as strawberries and blueberries, are rich in flavonoids, antioxidants that help support blood pressure and lower LDL cholesterol levels. A meta-analysis of 22 trials found that regular consumption of berries improved key markers of cardiovascular health.
They’re simple to enjoy in smoothies, yoghurt, or as a snack, fresh or frozen. Even small servings a couple of times a week can make a difference. Where berries are less accessible, tropical fruits like mango and guava, widely available across Africa and Asia, offer similar antioxidant benefits.
Taking Action for Your Heart
These foods offer simple and affordable ways to support your heart, regardless of your location. They were picked out from recent research for their proven heart-health benefits, but they’re far from the only ones. Many other everyday ingredients can also support cardiovascular health, and the key is finding what works for you and your lifestyle.
Try adding just one new item this week, like a clove of garlic in your evening meal or a handful of nuts as a snack. Small, consistent choices like these can work in harmony with your body’s natural rhythms to help protect your heart over time.
I’d love to hear your thoughts or your favourite heart-healthy recipes, so hit reply and we can share in future newsletters.
