Diet
Diet, Enhancing Your Wellbeing
At Heart and Mind Clinics we are determined to give the most advanced dietary advice to achieve a balanced diet full of richness tailored to your beliefs, tastes and unique physiology. Our goals are simple: to provide sufficient protein and healthy fats whilst eliminating unnecessary carbohydrates (not all don’t worry!) and toxins. We promote trying to achieve a healthy and steady blood sugar to avoid unnecessary oxidative stress to your heart and blood vessels and thereby allowing for more effective healing. We highly recommend using a continuous blood sugar monitor, which provides 24 hour tracking of your sugars. This allows for increased patient control but also provides that unique understanding of our own metabolism by visually seeing our body’s response to what we eat and drink.
Protein is a fundamental macronutrient essential for maintaining overall health. As we age, its role becomes even more critical, particularly for muscle maintenance, metabolic function, and cardiac health. Aging leads to a natural decline in muscle mass and strength (sarcopenia), increasing the risk of falls, frailty, and reduced mobility. Protein aids in cell repair and regeneration, which is crucial as the body’s ability to recover slows with age. Remember, the heart is a muscle, and adequate protein supports its strength and function. Furthermore, high-quality protein can help manage blood sugar levels and reduce the risk of metabolic disorders. We need a minimum of 1g of protein per kilo of bodyweight, which can be challenging without some thought to your daily routine (consider an egg has 6g of protein, a chicken breast approx 30g and a 250g steak has 30-60g depending on the quality). By exploring the amino acid composition of proteins in different food sources, we can provide more specific recommendations on which foods may best support your nutritional needs.
Cholesterol is a vital component of our diet and is needed for synthesis of numerous vital molecules, including steroids, which help maintain blood pressure and our physiological response to stress and illness. Unfortunately, owing largely to our societal reliance for on-the-go processed food (filled with limited nutritional value and sadly increases our hunger for more poor quality food types), we have seen our low density lipids (LDL or so-called ‘bad cholesterol’) and triglycerides rise over recent decades as well as a decrease in our High Density Lipids (HDL or ‘good cholesterol’). This rise in triglycerides is partly responsible for the increase in inflammation in our blood vessels and the rising LDL is responsible for the fatty plaques that block the arteries. Our approach to diet looks to cut out unhealthy food filled with various sugars and move to a diet that is organic and enjoyable (!) whilst also satisfying our hunger without creating long-standing cravings for more junk food. We also promote foods to lower LDL and triglycerides as well as improve HDL levels; thereby reducing cardiac risk.
Buying Local and Organic
Where possible we would recommend obtaining your fruit and vegetables from organic local sources. Buying organic fruits and vegetables is associated with both health and environmental benefits albeit expensive and often more cumbersome to source. Eating locally sourced food means shorter travel time so veggies are harvested at peak ripeness, retaining more vitamins and antioxidants. Locally grown vegetables often taste fresher and more flavourful since they don’t spend weeks in transport. Imported veggies often undergo cold storage or artificial ripening, which can also affect texture and taste.
Reduced Pesticide Exposure
Organic Produce: Grown without synthetic pesticides or herbicides, organic produce often has significantly lower levels of pesticide residues compared to conventionally grown fruits and vegetables. A study published in Environmental Research found that switching to an organic diet reduced pesticide residues in urine by 89% within a week.
Long-term exposure to certain pesticides has been linked to developmental and neurological issues, particularly in children.
Higher Nutrient Content
A large meta-analysis published in the British Journal of Nutrition found that organic crops have 20–40% higher levels of antioxidants compared to conventional crops. These antioxidants play a role in reducing oxidative stress and inflammation, potentially lowering the risk of chronic diseases.
Lower Levels of Heavy Metals
Organic Farming Practices use natural fertilisers (like compost) rather than synthetic ones, which may reduce heavy metal accumulation in crops. The same meta-analysis mentioned above in the British Journal of Nutrition found that organic produce had significantly lower cadmium levels than conventional produce. Cadmium is linked to kidney damage and other health problems when consumed at high levels.
Avoidance of Synthetic Additives
Organic Certification prohibits the use of artificial preservatives, colours, and flavour enhancers, ensuring the produce is closer to its natural state. While direct health risks from additives in conventional farming are debated, many consumers prefer organic for its minimal processing and perceived purity.
When to Prioritise Organic:
For cost-conscious consumers, prioritise buying organic versions of the “Dirty Dozen,” a list of produce with the highest pesticide residues (e.g., strawberries, spinach, apples). For the “Clean Fifteen”, conventional produce is generally fine.
The Clean 15
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Sweet peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Watermelon
- Mushrooms
- Mangoes
- Sweet potatoes
- Carrots
The Dirty Dozen
- Strawberries
- Spinach
- Kale
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell and hot peppers
- Cherries
- Green Beans
- Blueberries
We understand that pushing a vegan diet on everyone won’t necessarily work but we will be advocating a more plant powered diet whilst allowing some freedom to ensure dietary changes are realistic and durable. We hope that by providing the most relevant evidence to support this advice we can get patients onboard and help them take responsibility for their dietary choices.
Here are some books to get you started
• The Longevity Diet. Dr Walter Longo
• The Obesity Code. Dr Jason Fung
• The Diabetes Code. Dr Jason Fung
• The Gut Check. Professor Steven Grundy
• The Pegan Diet. Dr Mark Hyman
Food Types We Love For Cardiac Health
Olive Oil (our strongest recommendation)
• Why: Rich in monounsaturated fats, olive oil supports lower triglycerides and inflammation when used as a substitute for saturated fats. Replace all butters and margarines in your diet with this gift from Athena! Suggest buying good quality extra virgin olive oil for best effects on health.
• Evidence: The Mediterranean diet, which is high in olive oil, not only has shown to significantly reduce triglycerides and LDL but also provides best evidence for longevity (Read The Longevity Diet by Dr Walter Longo).
Fatty Fish
• Why: salmon, mackerel, and sardines are rich in omega-3 fatty acids (EPA and DHA), which lower triglyceride levels by reducing the liver’s production of triglycerides.
• Evidence: Studies show omega-3 fatty acids can lower triglycerides by up to 30% in some individuals.
Nuts
• Why: Nuts, especially almonds and walnuts, are high in healthy fats and fibre, which can improve lipid profiles and lower triglycerides.
• Evidence: A meta-analysis found that regular nut consumption can reduce triglyceride levels, especially when substituted for less healthy fats. A meta-analysis of nut consumption found that eating about 30 grams per day reduces LDL cholesterol by about 5%.
High-Fibre Foods (Whole Grains, Legumes, and Vegetables)
• Why: Soluble fibre binds to fats in the digestive system, reducing triglyceride levels.
• Examples: Oats, barley, lentils, chickpeas, and vegetables like broccoli.
• Evidence: Soluble fibre intake has been associated with reduced triglycerides and better lipid profiles.
Fruit and Vegetables
Rich in fibre, vitamins, minerals, and antioxidants, these foods help reduce blood pressure, cholesterol, and inflammation. Regular apple consumption has been shown to lower systolic blood pressure in clinical trials.
Sweet Potatoes – High in potassium and magnesium and can help regulate blood pressure.
Watermelon – Contains citrulline, which the body converts to arginine, promoting nitric oxide production and improving blood flow and thereby reduce blood pressure in people with hypertension
Pomegranates – High in antioxidants and nitrates, which improve blood vessel function and lower blood pressure.
Bananas – A potassium-rich fruit that helps regulate sodium levels and maintain healthy blood pressure. Be wary if you are on medications putting you at risk of having too much potassium. It is generally better to stick to half a banana every other day than overdoing it.
Avocados
• Why: Rich in monounsaturated fats and fibre, avocados help lower triglycerides by improving overall cholesterol balance.
• Evidence: Clinical trials have shown that incorporating avocados into a heart-healthy diet reduces triglycerides and LDL cholesterol.
Berries
• Why: Berries like strawberries and blueberries are rich in antioxidants and soluble fibre, which help improve lipid profiles.
• Evidence: A study in overweight individuals found that regular berry consumption lowered triglyceride levels. Another study found that eating 2 servings of berries daily reduced LDL cholesterol by up to 11%.
Grapefruit – A confusing one?
Red grapefruit can significantly reduce total cholesterol and LDL levels in patients with high cholesterol. This benefit occurs because grapefruit contains naringenin, a type of flavonoid with antioxidant and lipid-lowering properties because it aids fat break down in the liver. It improves liver function and helps balance cholesterol production. A 2006 study in The Journal of Clinical Nutrition tested the effects of eating one grapefruit per day in people with high cholesterol. Results showed: A 15% decrease in LDL cholesterol with red grapefruit and a 10% decrease in triglycerides with white grapefruit.
Furthermore it provides anti-inflammatory and antioxidant benefits due to high levels of vitamin C and flavonoids, which reduce oxidative stress and inflammation, both of which contribute to cholesterol-related arterial damage.
Grapefruit and Statins – cautionary note – Grapefruit can interact with certain medications, including statins. Compounds in grapefruit block enzymes in the liver responsible for breaking down these medications, leading to increased drug levels in the blood, which may be a risk to you depending on the medication you take (extra caution with clarithromycin and erythromycin for acute infections). While this doesn’t negate grapefruit’s cholesterol-lowering benefits, it’s important to consult a doctor if you’re on such medications.
Legumes (Beans, Lentils, Chickpeas)
• Why: High in soluble fibre, legumes help reduce cholesterol absorption and are a great plant-based protein source.
• Evidence: Regular consumption of legumes has been associated with a 5–6% reduction in LDL cholesterol.
Dark Leafy Greens
• Why: Kale, spinach, and collard greens are packed with nutrients that support heart health and lipid metabolism.
• Evidence: Diets high in these greens have been shown to lower triglycerides and LDL when combined with other heart-healthy habits.
Garlic
• Why: Garlic contains compounds like allicin, which may help reduce LDL cholesterol when eaten regularly.
• Evidence: Some studies have shown that garlic supplements lower LDL by up to 10% over time.
Dark Chocolate (in Moderation)
• Why: contains flavonoids, which improve heart health by reducing blood pressure and inflammation and may also help lower LDL cholesterol and improve overall heart health.
• Evidence: Some studies suggest that dark chocolate (70% or higher cocoa) reduces LDL while boosting HDL.
Green Teas
• Why: Contains catechins, which may help improve lipid metabolism and reduce triglycerides. Furthermore regular consumption of green tea has been associated with reductions in both systolic and diastolic blood pressure
• Evidence: Studies indicate green tea consumption is associated with lower triglyceride and LDL levels.
Hibiscus Tea
• Why: Contains anthocyanins and other antioxidants that relax blood vessels and lower blood pressure.
• Evidence: Drinking hibiscus tea has been shown to reduce systolic blood pressure
Black Coffee and Tea
• Why: Certain polyphenols in coffee and tea may help reduce LDL cholesterol levels.
• Evidence: Moderate coffee consumption has been linked to improved lipid profiles, including reduced LDL.
Fatty Seeds – Sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds
• Why: Flaxseeds and chia seeds are rich in omega-3s and fibre, both of which reduce triglyceride levels. The above mentioned seeds are high in magnesium and potassium, both essential for blood pressure regulation
• Evidence: Flaxseed supplementation has been shown to significantly lower triglyceride levels and LDL in clinical trials.
Apple Cider Vinegar
• Why: May help improve lipid profiles by reducing triglycerides when used in moderation.
• Evidence: mild evidence to support its use but gaining popularity.
Soy-Based Foods
• Why: Soy protein helps reduce triglycerides and improves lipid metabolism.
• Examples: Tofu, soy milk, edamame.
• Evidence: Studies have shown that replacing animal proteins with soy protein can lower triglycerides by about 10%. A further review found that eating 25 grams of soy protein daily reduced LDL cholesterol by about 5–6%.
Low-Glycemic Index (GI) Foods
• Why: Low-GI foods like sweet potatoes, quinoa, and beans prevent rapid spikes in blood sugar, which can lower triglyceride production.
• Evidence: Research links low-GI diets to lower triglycerides over time.
Barley and Other Whole Grains
• Why: Whole grains like barley contain beta-glucan and other fibres that bind to LDL cholesterol and reduce its levels.
• Evidence: Studies show that whole grain consumption can lower LDL cholesterol by about 5%.
Oats
• Why: Oats are rich in beta-glucan, a type of soluble fibre that binds to cholesterol in the digestive tract, reducing its absorption.
• Evidence: Studies show that eating 3 grams of beta-glucan per day (about one serving of oatmeal) can lower LDL cholesterol by 5–10%.
Red Wine (in moderation)
Contains resveratrol, which might improve cholesterol levels and reduce artery damage.
Foods and Habits to Cut Out
• Trans Fats:
Trans fats are a type of unhealthy fat found in some processed foods like fried snacks, baked goods (cookies, cakes, donuts), and margarine. They’re made by adding hydrogen to vegetable oils, making them solid and giving foods a longer shelf life. They are a type of unsaturated fatty acid that have at least one non-conjugated carbon-carbon double bond in the trans configuration. They Raise Bad Cholesterol (LDL) leading to cholesterol buildup in your arteries, which can cause blockages leading to raised inflammation, raised blood pressure, heart attacks, stroke and kidney damage. They also lower Good Cholesterol (HDL) which helps remove bad cholesterol from your bloodstream. These are particulalrly high in takeaways and ready meals. Avoid trans fats by checking labels for “partially hydrogenated oils” or sticking to fresh, whole foods. Replacing trans fats with healthy fats (like those in nuts, avocados, and olive oil) can protect your heart.
• Excess Saturated Fats: Saturated fats are a type of fat found in foods like fatty cuts of meat, butter, cheese, full-fat dairy, and some fried or processed foods. Unlike Trans fats they don’t have a carbon double bond in their structure. They’re called “saturated” because their chemical structure is fully packed with hydrogen atoms, making them solid at room temperature. They raise LDL Eating in your blood causing more plaque deposition: this can reduce blood flow but also makes the arteries stiffer meaning your heart has to work harder to pump blood, which raises your blood pressure. Over time, high blood pressure damages your heart and blood vessels. Having stiff arteries also means your system cannot respond as well to drops in blood pressure making you vulnerable to dizzy spells when blood flow to the brain drops.
• Refined Carbs: Think of these as ‘empty’ carbohydrates. They cause a sudden spike in blood sugar; making you feel good for a very short period before dropping again and making you feel more hungry than ever. They also cause increase insulin secretion leading to insulin resistance as your body acclimatises to ever rising levels. The end game of this is developing diabetes and thus hugely increasing your cardiovascular risk profile. They also indirectly worsen cholesterol levels.
