Cardiovascular disease is one of Singapore’s largest health problems – and biggest killers. Every day, 16 people die from cardiovascular disease (heart diseases and stroke) in Singapore. Cardiovascular disease accounted for 29.5 per cent of all deaths in 2016. This means that nearly one out of three deaths in Singapore, is due to heart diseases or stroke.
These shocking statistics are a sobering reminder to keep heart health in mind when loading up the shopping trolley, and with World Heart Day today (September 29), there’s no better time to get your ticker back into tip top shape.
The best, and easiest, place is start is on the plate, so we tapped on a food expert for the top heart-healthy foods you should eat more of:
Green vegetables such as spinach are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds.
They’re also high in fibre and contain tons of vitamins and minerals. Consume with vitamin C-rich foods to double the iron absorption too.
This delicious dish is the perfect brunch food, with a generous amount of spinach to support your heart health and cheeses to make it real yummy!
Photo: John Paul Urizar/BauerSyndication.com.au
Tomatoes are high in heart-healthy potassium. Plus, they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk.
And because they’re low in calories and low in sugar, they don’t detract from an already-healthy diet.
This pasta dish is packed with flavour and nutrients from the roasted tomatoes and anchovies. It’s quick and easy to prepare for busy weeknights.
Photo: Brett Stevens/BauerSyndication.com.au
Not only does garlic add a kick of flavour to a dish, but it also reduces cholesterol and blood pressure and improves blood flow.
While both fresh and processed garlic help with promoting healthy blood flow in the heart, research suggests that fresh, crushed garlic is more effective.
This old Teochew recipe features fish served chilled with scales on, and comes with tasty green lime, chilli and garlic dips. It goes great with porridge and is really heart-healthy.
Recipe: Sylvia Tan/ Photo: Kua Chee Siong/The Straits Times
A serve of raw or cooked asparagus, about three to four spears, boasts a quarter of your daily vitamin C needs, and provides B vitamins, potassium, and fibre.
Look out for Australian asparagus, which also contains a compound called nicotianamine, which along with high levels of potassium, to help lower blood pressure and keep a steady heartbeat.
Start your day with this breakfast dish to give your heart health a little boost. Also perfect for weekend brunches!
Photo: Rob Shaw/BauerSyndication.com.au
High in fibre, vitamin C and potassium, broccoli boasts a brilliant nutritional profile.
This verdant veg helps to reduce cholesterol, has anti-inflammatory properties and was recently found to be high in sulforaphane, a chemical that helps to keep arteries unclogged.
Fibre- and antioxidant-rich, this vibrant salad, with its delightful mix of textures and generous portion of heart-healthy broccoli, makes a wonderfully refreshing lunch.
Photo: Ben Dearnley/BauerSyndication.com.au
Visit the Singapore Heart Foundation’s website for more tips on how to take care of your heart health.
Text: The Australian Women’s Weekly / Additional Reporting: Sean Tan / Photos: Pixabay