Heart-friendly fry-up

Find 7 heart-friendly fry-up ideas

Posted December 12,2018 in Lifestyle.

Ester Milene
1 Followers 1312 Views
Heart-friendly fry-up

Antioxidant-rich tomatoes

They’re packed with vitamins  A and C, potassium, folic acid  and high levels of antioxidants, including lycopene,  which can help  prevent heart disease. TRY tomato, baked.

Friendly fats

Avocados might contain fats,  but the good news is they’re the heart-friendly monounsaturated variety, which can help combat inflammation. They’re also a rich source of vitamins B6 and C – great for balancing hormones (no more mood swings!), keeping bones strong and helping to ight of infections. TRY Half an avocado, sliced, or mash it up for a healthy condiment. 

Pack in protein

Always thought eggs were bad for cholesterol? Researchers at Peking University found that one egg a day  can significantly reduce the risk of cardiovascular disease compared to eating no eggs at all. Plus, protein  can help boost energy and promote weight loss. One egg contains 6g,  along with choline (essential for a  healthy brain and liver), omega-3 fatty acids and vitamins B12 and D. TRY organic eggs, scrambled.

Guilt-free grains

Bread has essential fibre, vitamins and minerals and more than 10% of your RDA of zinc, magnesium and protein. Eating  3 slices of wholegrain bread a day can reduce your risk of heart disease by 22%.* TRY A slice of fibre-rich bread,  such as granary. If you need to eat  a gluten-free variety, keep an eye  on it toasting, as it can burn quickly.

Mineral-mighty mushrooms

The only natural vegan source  of vitamin D, blood-pressure lowering mushrooms are full of B vitamins and  high levels of ironabsorbing copper and selenium –  key for a healthy immune system. TRY Lightly fried shiitake, which have high immuneboosting properties.

Lean cuts

Switch your pork sausages – which can be high in fat, salt and nitrates – for venison. It’s packed with protein and iron, but low in calories and fat. Eaten in moderation,it has naturally occurring linoleic acid, thought to support a healthy heart. TRY 1 venison sausage, grilled.

Cholesterol-curbing beans

Cannellini beans have a low glycaemic index, so they release energy gradually, and they’re  rich in fibre, which is good at  getting rid of cholesterol. TRY 3tbsp cannellini, cooked,  with tomato paste, a little vegetable stock and a pinch of turmeric.