Heart and circulatory disease is one of the biggest causes of death in the UK, accounting for around a quarter of all fatalities every year. There are multiple factors that can cause problems with the heart.
Although in some cases you can be genetically more likely to suffer from heart disease, it can also be linked to lifestyle factors. Having high cholesterol and high blood pressure, as well as obesity and smoking can all put you at an increased risk for the condition.
Therefore, watching what you eat is one way to help protect against heart disease. As a guide, the British Heart Foundation recommends eating a balanced diet.
This includes plenty of fruit and vegetables, carbohydrates, healthy fats like olive oil, protein and dairy. However, you should cut back on saturated fats, salt, sugar and alcohol, it says.
One expert spoke exclusively with Express.co.uk about what you could add to your diet to slash the risk of heart disease. Kerry Beeson, nutritional therapist at Prep Kitchen, advised upping your berry intake.
She said: “Berries, such as blueberries, raspberries, blackberries, acai berries, cranberries, and goji berries, are some of the best fruits to eat if you’re looking to support heart health.
“You can eat them fresh, or for convenience, you can also use frozen, dried, or even tinned berries – choose those without added sugar.
“Berries can be easily grown in your garden or even foraged, as some berries, like blackberries, grow wild in hedgerows.
“However, some wild berries can be toxic so get advice if you’re not sure what you’re picking.”
She explained the science behind the health benefits of berries.
“Berries contain high levels of antioxidants called anthocyanins,” Kerry said.
“These pigments, which give red, blue, and purple fruits and vegetables their vibrant colour, have been shown to reduce inflammation, lower cholesterol and blood pressure and also combat the harmful effects of oxidative stress.
“Oxidative stress is caused by harmful free radicals, unstable molecules occurring during normal metabolism or triggered by exposure to pollution, radiation, or cigarette smoke.
“Free radicals can damage cells around the body, including the heart, and are believed to be a major factor in the development of cardiovascular disease.”
She referenced a 2021 study, published in the Frontiers in Nutrition journal, which confirmed that eating anthocyanin-rich berries could help protect against cardiovascular disease.
It said: “In conclusion, this study updated and extended current clinical and epidemiological evidence about the protective roles of purified anthocyanins and anthocyanin-rich berries on cardiovascular health.
“Our results suggested that regular consumption of either purified anthocyanins or anthocyanin-rich berries could prevent cardiovascular diseases through their lipid-lowering and anti-inflammatory properties.
“We also propose that anthocyanins and anthocyanin-rich berries should be taken into consideration when formulating cardioprotective diets in the future.”
Kerry warned of some signs of heart disease.
“Symptoms of cardiovascular disease include dizziness, breathlessness, and chest pain, but there can be a very broad range of symptoms – or even no symptoms at all – so it’s best to speak to your GP for advice,” she added.
If you are concerned about your heart health you should speak to your GP.