Wellbeing The dos and don’ts of a healthy heart

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Lee Holmes

wellbeing The Dos And Don’ts Of A Healthy Heart

Crispy Salmon With Saffron, Aioli & Smashed Green Peas

As you know, I’m no stranger to talking about the best diets for your gut. However, this issue I want to talk about the best diet for your heart.

If you have high cholesterol, high blood pressure, or other conditions that can affect your health, a healthy diet is important for your well-being.

So, what are my recommendations? A healthy diet that is rich in plant foods and low in inflammation is the best for your heart. It’s not always easy. …

This is a list of things you should do to ensure a healthy heart.

Wellbeing Do

In general, fresh is best. A wholefoods diet that includes fresh fruits, vegetables, whole grains, and legumes is a great long-term strategy.

Anti-inflammatory foods are your best friend. Include foods like oily fish, salmon or mackerel as well as chia seeds and nuts.

Dietary fibre is not only great for your stomach, but your heart will also love it! To lower total cholesterol and low-density cholesterol (LDL), try adding more beans, oats, and linseeds. Research also shows that high-fibre foods can have other health benefits for the heart, such as reducing blood pressure or overall inflammation. Fibre is the gift that keeps giving.

Calcium, a mineral that is vital for healthy blood pressure and functioning cardiac muscles is

. Dairy, dark leafy vegetables, nuts, and tahini are all calcium-rich foods.

Foods high in mega-mineral magnesium should be your first choice. Magnesium is important for maintaining a healthy heart rhythm and cardiovascular system. I suggest increasing the consumption of avocados, nuts, whole grains, seeds, and oily fish.

Human studies have shown that intermittent fasting can improve cardiovascular health.

*A healthy diet is not enough to keep your heart healthy. Your heart needs movement too. For a strong heart, resistance training and aerobic exercise are essential.

*Health is more than diet and exercise. We need to consider the relationships we have with others. Strong social connections are proven to reduce the risk of developing cardiovascular disease. If you have been searching for a way to tell a family member or friend that you are a good person, this is it.

Wellbeing Don’t

I don’t mean that you should be salty. But it is time to reduce salt intake. The Western diet is high in sodium, which can raise blood pressure and put unnecessary strain on the heart. You can swap the salt at the table for herbs and spices or even stop putting salt on the tables altogether. Reduce salty foods like potatoes chips, sausages and salami, as well as instant soups and pasta, and pre-packaged sauces such as tomato sauce and soy sauce. Salt-reduced foods are best. You can choose river or sea salt over traditional table salt.

I hate being the fun police, but reducing stimulants such as coffee, tea and chocolate is better for your heart health. These foods can increase your heart rate, blood pressure, and impact on your mood, energy, and waistline.

Trans fats can raise LDL cholesterol and increase your chance of developing heart disease. Trans fats can be found in processed foods such as fried foods, meats, and desserts.

When it comes to your heart health, try to keep stress at a minimum. Stress can cause arrhythmias, irregular heartbeats, and put pressure on your heart. Stress-busting activities include talking to someone you care about, walking, journaling, and yoga.

*Smoking can be one of the most dangerous things for your heart. Smoking increases the formation of plaques in blood vessels. Additionally, some chemicals found in cigarettes can cause blood to thicken and clots in veins and arteries. I recommend quitting smoking if you are a smoker.

Now that you’re done, I know you’re eager to get started on your heart-healthy journey!

If you want to get started now, get among my heart-healthy Crispy Salmon from my latest cookbook Supercharge Your Life. This quick and easy meal is full of healthy salmon and antioxidant-rich vegetables. Your mouth will water too.

Wellbeing Crispy Salmon With Saffron, Aioli & Smashed Green Peas



  • Saffron Aioli
  • 2 cloves garlic, crushed
  • 2 tsp lemon juice
  • 1/2 tsp sea salt

    2 egg yolks

    1 tbsp Dijon mustard

    Pinch saffron threads, soaked in a little lemon juice

    1 1/2 cups extra-virgin olive oil

    Sea salt & freshly ground black pepper, to taste
  • Smashed Peas
  • 200g frozen peas

    50mL vegetable stock or filtered water

    Pinch sea salt

    30g butter

    Juice 1 lemon

    Freshly ground black pepper, to taste

    1 tbsp olive oil

    2 tbsp chopped flat-leaf parsley

    Handful mint leaves

    1 tbsp snipped chives
  • Salmon
  • 4 salmon fillets, skin on
  • Sea salt, for rubbing
  • 2 tbsp olive oil
  • 1 lemon, sliced & roasted, to serve (optional)
  • Chives & edible flowers, to serve (optional)
  1. To make the saffron aioli, whiz the garlic, lemon juice, salt, egg yolks and mustard in a food processor.
  2. Add the saffron and process again.
  3. With the motor still running, very slowly drizzle in the olive oil. The mixture will become mayonnaise-like in consistency. Season to taste.
  4. To make the smashed peas, put the peas and stock in a medium saucepan, season with salt and cook over medium-high heat, stirring occasionally, until the peas are tender. Strain the mixture and add the butter.
  5. Gently mash the peas with a fork, then stir in the lemon juice and black pepper. Add a small amount of olive oil to the peas until they reach the desired consistency. Add the herbs.
  6. Pat the salmon dry with paper towel and rub salt into the skin. Heat the olive oil in a large skillet on medium heat. Once the oil shimmers, heat it up.
  7. Place the salmon fillets in the pan, skin side down, and press on them with a spatula to ensure all of the skin is in contact with the pan. Cook the salmon fillets for about 4-5 minutes, or until the skin is crisp and the inside is still pink. Turn the salmon over using a spatula. Let the fish rest in the pan for 1 minute.
  8. Divide the smashed peas between four serving plates and top with the salmon and the roasted lemon slices, if using. Serve with the aioli and garnish with edible flowers and chives, if desired.

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy revolves around S.O.L.E. Lee’s food philosophy is all about sustainable, organic, local, and ethical food. Her goal is to change the perception that it is hard, difficult and time-consuming to cook healthy, nutritious, nutrient-rich meals. Her passion for sharing her autoimmune story and helping others has grown to the point that her blog won the overall prize at Bupa’s Health Influencer Awards. It also won the Best Blog in the Healthy Eating category. She also offers a four-week online Heal Your Gut course.

https://www.wellbeing.com.au/body/health/dos-donts-healthy-heart.html, Wellbeing
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