According to the Statistics on Causes of Death Malaysia 2023 report, data has shown a total of 95,266 deaths in 2022 within the age group between 30 and 69 years old. This is why it’s important to take good care of your heart. Things that you can do to boost your health include brisk walking, jogging/running, cycling or swimming. And when it comes to eating or drinking, there are plenty of surprising foods to incorporate into your diet. That being said, here are the eight of them that may benefit your heart health.
1) Applesauce
The word “applesauce” refers to the cooked apples (quarter and core with the seeds removed) in a pot of boiling water until they become soft. These soft apples are then mashed (typically with a potato masher) or puréed in a food processor into respectively chunky or finely consistent sauce, depending on your preference. You can use suitable apples such as Pink Lady, Golden Delicious and Fuji for the applesauce. Applesauce can be used in many ways, from sweetening plain yoghurt to oatmeal/overnight oats and spread on French toast.
One of the health benefits of applesauce lies in its phytochemicals, a type of antioxidant that may help minimise the risk of heart disease and diabetes. Not to mention its soluble fibre can reduce blood cholesterol levels. While nothing beats homemade apple sauce (it’s easy to make, though), you can also buy store-bought unsweetened varieties such as this one from S&W (here and here).
2) Pistachios
Here’s some good news for those who love to snack on nuts. Or more specifically, pistachios, thanks to their high level of antioxidant properties coming from plant-based compounds. Snacking on pistachios in moderation may also reduce LDL (bad) cholesterol levels and promote better blood circulation. You can easily purchase pistachios online such as this one from Signature Market, offering freshly roasted non-GMO varieties imported from the U.S. Or try Ketogenius but instead of the whole nuts, it comes in the form of spreadable pistachio butter. It uses 100% pure pistachios with sea salt and contains no added sugar, oil or preservatives.
3) Peanut Butter
Unless you have a nut allergy, peanut butter’s protein-packed spread has plenty of benefits. One of which lies in its oleic acid, the main fats that may help regulate blood sugar and blood pressure and not to forget, reducing the risk of heart disease. Peanut butter also packs with omega-6 fatty acid, which is responsible for lowering bad (LDL) cholesterol levels. Buying store-bought peanut butter can be daunting due to the added ingredients such as vegetable oil and sugar.
To get the best out of peanut butter for your heart health, always choose the natural ones such as CaveNut, offering deliciously chunky peanut butter spread minus the guilt since it uses only 100% peanuts with no added oil, sugar or salt. If you prefer smooth-tasting peanut butter, one of the recommended brands would be Amazin’ Grace. The brand uses 100% Hi-Oleic Argentinian peanuts with no added sugar, salt or oil.
4) Beet Juice
Ever tried consuming beet juice? Made from beetroots, it contains phytonutrients, the plant-based compounds that give the root vegetable its distinctive red colour. Beets contain lots of nitrates, which may help improve cardiovascular health, namely reducing blood pressure from drinking two cups daily. You can make beet juice at home or purchase it online such as Lakewood, which offers Organic Pure Beet with Organic Lemon Juice. It uses only non-GMO varieties with no added sugar or preservatives and is free from glutens. Or try beetroot powder from Organicule. You can use it to blend into drinks or smoothies or even incorporate it into your plain yoghurts, cereals or baked goods. The powder itself is made from raw organic beetroots sourced from Croatia.
5) Passion Fruit
The round/oval-shaped yellow/purple-ish passion fruit for its tart and sweet taste. Beyond its hard rind exterior, you will find soft pulp and edible seeds, both of which can eaten or juiced in a blender. Passion fruit contains a good source of antioxidants and fibre, which may help to promote blood circulation and minimise cholesterol levels. The fruit’s high potassium and low sodium may also reduce the risk of heart disease. You can shop for passion fruits in the supermarket or purchase them online here or here
6) Dark Chocolate
Chocolate tends to get a bad rap for its high sugar content and saturated fat. But the good news is that not all chocolates are harmful to your health, specifically if you choose dark chocolate. It packs flavanols that benefit your heart health and may also minimise the risk of LDL (bad) cholesterol levels. Choose dark chocolates — the darker, the better — preferably with no sugar and/or saturated fat. Always stick to at least 70%-75% cocoa and above for most flavanols and eat in moderation around 30-60g per day. Some of the brands such as Beryl’s offer a 99% Cacao Dark Chocolate Bar using pure cocoa with no added sugar.
7) Guacamole
Did you know that this bright green dip contains plenty of nutritious values? Since guacamole is made from mashed avocados, it contains monounsaturated fat and oleic acid, which may help to minimise the risk of cardiovascular disease. It even may reduce LDL (bad) cholesterol levels as well as regulate blood sugar.
You can easily make your own guacamole at home using ripe and soft avocados. Scoop the avocados into a bowl, and mash them using a potato masher or a fork. But don’t make it too mushy because you may want to retain some of its chunky textures. You can add chopped red onion, jalapeno, coriander, a full squeeze of juice from one lime and salt to taste. Mash and mix by stirring them all together. Guacamole is versatile and can be used as a healthy dip for tortilla chips and cucumbers and even spread on sourdough toast or incorporated on a hard-boiled egg. You can purchase fresh avocado fruits here or here
8) Guava
If you are a fan of guava, this green oval fruit packs a few health benefits. Not only it may help to reduce blood sugar levels but it also reduces LDL (bad) cholesterol and promotes heart health, thanks to the guava’s high potassium level and soluble fibre. You can buy guavas in the supermarkets or get them right here or here.
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