Nutritionist Melissa Jaeger, a registered dietitian at nutrition tracking app, MyFitnessPal, gave her top five healthy foods for those looking to improve their heart health

Health experts have given their verdict on five foods we should eat to protect our hearts allowing us to live longer.

Nutrition is essential to safeguard our healt and can reduce the risk of developing diseases such as coronary heart disease and diabetes. World Heart Day highlighted what foods we need to eat to live longer. Melissa Jaeger, head of nutrition and registered dietitian at nutrition tracking app, MyFitnessPal, gave her top five healthy foods for those looking to improve their heart health.

1. Walnuts, pistachios or almonds

‌She says: “I’d highly recommend dry roasted and unsalted or raw nuts, as these provide a satisfying crunch and act as a great source of protein and fibre which can be added to snacks or on top of salads etc. Consuming appropriate portions of unsalted or raw nuts can help us to stay within the daily recommended sodium guidelines for heart health, and nuts also contain ALA Omega-3 fatty acids, which play an important role in supporting heart health.”

2. Chia seeds

‌Among the other items she recommends for a healthy heart is an ingredient which is not widely known. The tiny seed packs she says have a ‘nutritional punch’ and are high in fibre content, which is “important for heart health”. They also contain ALA Omega-3 fatty acids and which are are a great way to more protein to our diets. She said: “I’d recommend using Chia seeds as a topping on your yoghurt, adding to smoothies or stirring it into your salad dressing before drizzling on your salad.

‌3. Dry Oats or unsweetened/plain oatmeal

Oats are packed with of fibre and are fantastic for heart health and weight management. Melisa says they can “rolled into homemade energy bites or granola bars” while instant oats can be a quick breakfast option. She added: “I’d recommend that if selecting instant oats, make sure they are plain and not flavoured to avoid any added sugars. The health expert also suggested topping them with nuts, seeds and fruit for a more satisfying meal.

4. Dried chickpeas, dried edamame or dried unsweetened fruit

Getting fruit, vegetables and beans and pulses into your diet can sometimes be an effort. But dried, unsweetened fruit or dried, or lightly seasoned legumes can be “a great snack to enjoy while on-the-go” according to Melissa. “They won’t go off like fresh produce does. They contain fibre to support heart health, and chickpeas and edamame both contain protein and fibre to help fill you up and keep you full for longer.‌” She suggests ooking for dry roasted or unsalted dried chickpeas or edamame plus unsweetened, dried fruit.

5. Extra virgin olive oil

This staple of the pantry is among the most common in our larders. It can be used in roasting, baking, sauteing or even for making a salad dressing or a marinade. Melissa added: “Xxtra virgin olive oil is a great pantry staple to use when it comes to your heart health.”