The 3 foods linked to lower risk of heart disease – and they can be easily added into your daily meals
EATING for a healthy heart doesn't have to be complicated, or cost a fortune.
New research shows that three of the best foods for fighting heart disease are cheap, easy to find, and likely already on your local supermarket shelves.
Advertisement
1
Just one cup of cooked broccoli dishes up over three times your daily vitamin K1 needs
Credit: Getty
Leafy greens like spinach, kale and broccoli are among the most effective.
The study published in the European Journal of Nutrition found that eating just a cup and a half of these vegetables a day could significantly lower the risk of atherosclerotic vascular diseases, the main cause of heart attacks and strokes.
These green veggies are rich in vitamin K1, which may help stop calcium from building up in the arteries and making them narrower, a key process in heart disease.
'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain vitamin K1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease,' said Montana Dupuy, from Edith Cowan University, in Australia, which led the research.
Advertisement
'The great news is that these vegetables can be easily incorporated into your daily meals,' she added.
The recommended daily intake of vitamin K1 is around 1 microgram per kilogram (kg) of body weight. This is roughly 70mcg for a 70kg adult.
A cup of cooked spinach contains over 800mcg, while a cup of cooked broccoli provides around 220 to 250 mcg.
This means getting over your daily dose can be as simple as tossing a handful of spinach into a smoothie, adding kale to soups or pasta, or serving broccoli as a side with dinner.
Advertisement
Cardiovascular disease remains the number one cause of death worldwide.
In Australia, it kills one person every 12 minutes - and in the UK, it's responsible for around one in four deaths.
New body scan phone app can reveal if you're at risk of heart disease, stroke or diabetes in just 30 seconds at home
The study found that women who consumed around 30 per cent more vitamin K1 than currently recommended had a lower long-term risk of vascular disease.
Dr Marc Sim, senior research fellow at ECU, said: 'Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis.'
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The team is now using the findings to develop vitamin K1-rich meals for people with specific dietary needs, such as aged care residents.
'This research has provided key evidence to support our future studies,' said ECU postdoctoral research fellow Dr Liezhou Zhong.
"We are now creating new foods which pack more leafy greens that are rich in Vitamin K1.
"These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents.
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'We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community.'
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Scottish Sun
32 minutes ago
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I've gone from a size 20 to an 8 & lost 8 stone on Mounjaro – I've had hair loss but don't mind, I like my locks thinner
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In just 12 months, Alexandra confirmed that she lost eight stone, as she wrote: 'What a journey the last year has been. 8 stone lost.' Alexandra confirmed that during April 2024 to April 2025, she was able to totally transform her life, as she recognised: 'Fat and miserable in the UK to living my best life in Dubai. 'I never would have dreamed life could be this good.' When asked if she experienced hair loss, the young woman confirmed: 'I did at month four, horrible but no issues now and I like my hair a bit thinner.' Mounjaro, which is known as the King Kong of jabs, is now being prescribed on the NHS in the first anti-obesity rollout of its kind. It is said to suppress the appetite, making people feel fuller for longer. Such injections are licensed for patients with type 2 diabetes and to assist those who are clinically obese - with a Body Mass Index of 30 or over. One jab is administered each week but the duration is dependent on a person's weight. Sun Health Explainer: Fat jabs The drugs can be lawfully supplied only when prescribed by a practitioner - like a doctor, nurse or a pharmacist-independent prescriber. But many are buying them through online pharmacies with insufficient checks. Best thing I've ever done! Alexandra And just earlier this month, a fat jab warning was issued after more than 100 UK deaths were linked to weight loss drugs. Not only this, but the family of a man from Burton upon Trent, Staffs, who died after taking Mounjaro, are now calling for a probe into the jab's "potential to kill". Social media users react Alexandra's TikTok clip, which was posted under the username @alexandraindubai, has clearly left many open-mouthed, as it has quickly racked up 67,500 views, 3,617 likes and 70 comments. Social media users were stunned by Alexandra's new figure and many raced to the comments to express this. One person said: 'You look amazing.' Another added: 'Wow! That's incredible! Well done you!' Everything you need to know about fat jabs Weight loss jabs are all the rage as studies and patient stories reveal they help people shed flab at almost unbelievable rates, as well as appearing to reduce the risk of serious diseases. Wegovy – a modified version of type 2 diabetes drug Ozempic – and Mounjaro are the leading weight loss injections used in the UK. Wegovy, real name semaglutide, has been used on the NHS for years while Mounjaro (tirzepatide) is a newer and more powerful addition to the market. Mounjaro accounts for most private prescriptions for weight loss and is set to join Wegovy as an NHS staple this year. How do they work? The jabs work by suppressing your appetite, making you eat less so your body burns fat for energy instead and you lose weight. They do this my mimicking a hormone called GLP-1, which signals to the brain when the stomach is full, so the drugs are officially called GLP-1 receptor agonists. 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Scottish Sun
21 hours ago
- Scottish Sun
The 3 foods linked to lower risk of heart disease – and they can be easily added into your daily meals
EATING for a healthy heart doesn't have to be complicated, or cost a fortune. New research shows that three of the best foods for fighting heart disease are cheap, easy to find, and likely already on your local supermarket shelves. Advertisement 1 Just one cup of cooked broccoli dishes up over three times your daily vitamin K1 needs Credit: Getty Leafy greens like spinach, kale and broccoli are among the most effective. The study published in the European Journal of Nutrition found that eating just a cup and a half of these vegetables a day could significantly lower the risk of atherosclerotic vascular diseases, the main cause of heart attacks and strokes. These green veggies are rich in vitamin K1, which may help stop calcium from building up in the arteries and making them narrower, a key process in heart disease. 'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain vitamin K1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease,' said Montana Dupuy, from Edith Cowan University, in Australia, which led the research. Advertisement 'The great news is that these vegetables can be easily incorporated into your daily meals,' she added. The recommended daily intake of vitamin K1 is around 1 microgram per kilogram (kg) of body weight. This is roughly 70mcg for a 70kg adult. A cup of cooked spinach contains over 800mcg, while a cup of cooked broccoli provides around 220 to 250 mcg. This means getting over your daily dose can be as simple as tossing a handful of spinach into a smoothie, adding kale to soups or pasta, or serving broccoli as a side with dinner. Advertisement Cardiovascular disease remains the number one cause of death worldwide. In Australia, it kills one person every 12 minutes - and in the UK, it's responsible for around one in four deaths. New body scan phone app can reveal if you're at risk of heart disease, stroke or diabetes in just 30 seconds at home The study found that women who consumed around 30 per cent more vitamin K1 than currently recommended had a lower long-term risk of vascular disease. Dr Marc Sim, senior research fellow at ECU, said: 'Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis.' Advertisement The team is now using the findings to develop vitamin K1-rich meals for people with specific dietary needs, such as aged care residents. 'This research has provided key evidence to support our future studies,' said ECU postdoctoral research fellow Dr Liezhou Zhong. "We are now creating new foods which pack more leafy greens that are rich in Vitamin K1. "These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents. Advertisement 'We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community.'
The Sun
21 hours ago
- The Sun
The 3 foods linked to lower risk of heart disease – and they can be easily added into your daily meals
EATING for a healthy heart doesn't have to be complicated, or cost a fortune. New research shows that three of the best foods for fighting heart disease are cheap, easy to find, and likely already on your local supermarket shelves. 1 Leafy greens like spinach, kale and broccoli are among the most effective. The study published in the European Journal of Nutrition found that eating just a cup and a half of these vegetables a day could significantly lower the risk of atherosclerotic vascular diseases, the main cause of heart attacks and strokes. These green veggies are rich in vitamin K1, which may help stop calcium from building up in the arteries and making them narrower, a key process in heart disease. 'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain vitamin K1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease,' said Montana Dupuy, from Edith Cowan University, in Australia, which led the research. 'The great news is that these vegetables can be easily incorporated into your daily meals,' she added. The recommended daily intake of vitamin K1 is around 1 microgram per kilogram (kg) of body weight. This is roughly 70mcg for a 70kg adult. A cup of cooked spinach contains over 800mcg, while a cup of cooked broccoli provides around 220 to 250 mcg. This means getting over your daily dose can be as simple as tossing a handful of spinach into a smoothie, adding kale to soups or pasta, or serving broccoli as a side with dinner. Cardiovascular disease remains the number one cause of death worldwide. In Australia, it kills one person every 12 minutes - and in the UK, it's responsible for around one in four deaths. New body scan phone app can reveal if you're at risk of heart disease, stroke or diabetes in just 30 seconds at home The study found that women who consumed around 30 per cent more vitamin K1 than currently recommended had a lower long-term risk of vascular disease. Dr Marc Sim, senior research fellow at ECU, said: 'Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis.' The team is now using the findings to develop vitamin K1-rich meals for people with specific dietary needs, such as aged care residents. 'This research has provided key evidence to support our future studies,' said ECU postdoctoral research fellow Dr Liezhou Zhong. "We are now creating new foods which pack more leafy greens that are rich in Vitamin K1. "These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents. 'We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community.' Key ways to reduce heart disease risk Quit smoking - Smoking dramatically increases your risk of heart disease and related complications. Quitting, even after years of smoking, can significantly reduce your risk. Eat a healthy diet - Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated and trans fats, sodium, and processed foods. Following the NHS Eatwell Guide provides a good framework for a balanced diet. Manage stress - Chronic stress can negatively impact heart health. Practice stress-reducing techniques like deep breathing, meditation, or yoga. Maintain a healthy weight - Being overweight or obese increases the risk of heart disease. Focus on a balanced diet and regular physical activity to maintain a healthy weight. Regular checkups - See your doctor regularly for checkups, including blood pressure, cholesterol, and blood sugar screenings. Early detection and management of risk factors can significantly reduce the risk of heart disease. Manage underlying conditions - If you have diabetes, high blood pressure, or other underlying conditions, work with your doctor to effectively manage them. Consider aspirin - In some cases, your doctor may recommend taking a low-dose aspirin daily to help prevent blood clots and heart attack. Limit alcohol - Excessive alcohol consumption can raise blood pressure and increase the risk of heart disease. Source: NHS
