Celebrate national heart month by eating red

February 12, 2024 / feelaliveuk / Leave a comment

shutterstock_186831911 tomatoes in heart shape Feb20

With Valentine’s Day happening during February, it’s almost impossible to avoid seeing red hearts wherever you look. And when it comes to food, red is also a wonderful colour. Why? Because red fruits and vegetables provide some amazing health benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite red fruits and vegetables and why they’re so beneficial to our health.

Suzie HFMA V4

Tomatoes

Tomatoes are widely eaten in the Mediterranean countries and especially in areas around the globe that have higher numbers of centenarians – people living to over 100 years. So, they must be doing something right!

Tomatoes provide some wonderful health benefits but one of their biggest attributes is their richness in the antioxidant lycopene. This helps protect cells from free radical damage, which in turn helps prevent some of our nasty degenerative diseases.

shutterstock_454912315 tomatoes Mar17

Lycopene is also known to be supportive of male prostate health. Interestingly, when eaten raw, tomatoes also provide a wealth of immune boosting vitamin C, but when cooked, the lycopene becomes much more absorbable. The answer is to eat them both raw and cooked, and very regularly too.

Pomegranates

These little beauties are also packed with powerful antioxidants. However, we’ve also learnt lots more about them from research recently.

Bowl of pomegranate seeds and a side salad

Pomegranates are especially loved by our gut microbiome: essentially our friendly bacteria feed on them and this helps to create the microbial diversity that is so important for overall health. Pomegranates are also protective of the heart, helping to reduce blood pressure. Even better news is that they’re easy to add to many dishes: over your morning porridge, in a salad, or blended with other red fruits.

Beetroot

Beetroots are one of my all-time favourites! They help support so many different areas of health, that it’s hard not to refer to them as a super food! They contain a wide range of essential vitamins and minerals such as energising folate, immune-boosting vitamin C and heart-healthy potassium.

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Beetroots are also rich in nitrates which can dilate blood vessels, therefore helping reduce blood pressure. And this effect is very useful when you’re exercising hard and need oxygen to be quickly sent throughout the body.

And if you eat the pickled variety, then you’ll also be gaining massive benefits to the friendly bacteria in the gut. Pickled beets are fermented and it’s this process that provide so many benefits. If other fermented foods are not your choice, then pickled beets could be a great alternative.

Cranberries

It’s been known for centuries that cranberries provide an amazing remedy for urinary tract infections. Research over many years has found that they have this wonderful way of stopping the bacteria that causes infections from sticking to the bladder wall. If you’re drinking the juice, then do try to pick the unsweetened variety.

A basket of fresh cranberries

Just like other red fruits and vegetables, their beautiful colour also makes them rich in antioxidants and vitamin C. However, because they’re slightly sharp in taste, you might want to eat them with blueberries or other red fruits, add them to your overnight oats, or put them in a smoothie.

Red peppers

Essentially red bell peppers are the ones with most nutritional benefits. This is because they are the ripest of all peppers because they have been on the vine longest. Red bell peppers have the greatest amount of vitamin C. However, because vitamin C is easily destroyed by cooking, then they’re better eaten raw, in a salad, ideally.

Red peppers

However, that’s not to say that including them in plenty of other dishes will not provide great health benefits. These red beauties are loaded with powerful antioxidants and also carotenoids, which become better absorbed when cooked. Add them to stir fries, chillies, soups and stews.

It’s all about red this month! So, show yourself some love with these wonderful nutrient-laden foods.

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Nutritional support for a healthy heart

February 5, 2024 / feelaliveuk / Leave a comment

Organic,Raw,Rolled,Oats,In,Heart,Shape

The heart beats around 70 or 80 times per minute which is pretty impressive: it’s clearly an amazing organ. Indeed, we probably don’t really think much about it unless something goes wrong. But what if you could help better protect it and show it some love with food?

Clinical Nutritionist Suzie Sawyer shares her three top nutrients and botanicals to help support yours this National Heart Month.

Suzie HFMA V4

Magnesium

Magnesium is the fourth most abundant nutrient in the body and is needed for over 300 different enzyme reactions. This means there’s very little that goes on in the body that doesn’t need magnesium.

When it comes to heart health, magnesium is essential for regulating the heartbeat. It’s also needed for regulating blood pressure. It is possible to bring elevated blood pressure into line, by eating more magnesium-rich foods and often taking a supplement of magnesium in the taurate form.

A range of foods containing magnesium

Essentially, magnesium is rich in whole foods such as whole grains (oats, brown rice and buckwheat are great), leafy green vegetables, avocados and nuts and seeds. However, the best news of all is that it’s rich in dark chocolate (not the processed milk variety) – and what’s not to love about that?

Garlic

When it comes to anything to do with health, nature always knows best. It provides everything that the body needs and herbs deliver a wealth of health benefits.

Most botanicals and herbal ingredients have plenty of strings to their bow, and garlic is no exception. Research conducted over many years on garlic has shown that it helps regulate blood pressure, it keeps blood flowing freely so can help prevent blood clots, is a powerful antioxidant and can reduce cholesterol levels. Interestingly, all plants provide antioxidants to us because they also utilise these powers to protect themselves. Nature literally thinks of everything.

shutterstock_552242461 garlic Aug17

It is worth adding garlic to as many dishes as possible and it certainly adds amazing flavour. Garlic is great in stir fries, soups, curries, Bolognese, and vegetable sides such as buttered spinach or broccoli. Indeed, there are not many savoury dishes that wouldn’t benefit. And the best news of all is that your heart is really going to benefit. Garlic is also a great anti-viral and anti-microbial so it’s also going to help ramp up the immune system and prevent any unwanted invaders in the gut.

Vitamin C

Every cell in the body needs vitamin C, therefore it’s important for the heart. Vitamin C is one of our most powerful antioxidant vitamins which means it helps protect the heart from internal and external toxins.

When it comes to heart health, one of vitamin C’s most important attributes is that it helps to protect arteries from damage. It’s essential for the blood running through the arteries to be free flowing. However, sugars, excess fat and toxins may encourage plaque deposits in the arteries, which can harden and potentially cause clots. Vitamin C helps to protect the artery wall and keeps blood thin. Obviously, its work is going to be severely challenged if your diet is loaded with saturated fats (found in meats and butter), or trans fats (found in margarines and processed biscuits and cakes). But if you work alongside vitamin C, positive results can certainly be achieved.

shutterstock_362885486 vitamin C Jan17

When it comes to getting sufficient vitamin C, I always talk about eating a rainbow diet. There are many reasons for this but essentially, fruits and vegetables are rich sources of vitamin C, so make sure every plate of food is as colourful as possible. Count how many different colours you eat in a day.

There’s no doubt that if you look after your heart today, it will keep beating for many years to come.

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Five ways to manage your cholesterol levels naturally

October 23, 2023October 20, 2023 / feelaliveuk / Leave a comment

Cholesterol,Word,Written,On,Slate,With,Stethoscope,On,Wooden,Table

We often hear, read, or are told about cholesterol levels. Cholesterol is a blood fat that can cause a wide range of serious health issues if left unchecked. However, it can sometimes be confusing when we read not only about total cholesterol levels, but HDL and LDL too.

It’s important to keep cholesterol levels in a good range which it comes to your overall wellbeing, so here are five nutrition and lifestyle tips from Clinical Nutritionist Suzie Sawyer to help you on your way.

Suzie HFMA V4

When it comes to cholesterol, essentially HDL levels are the good guys and LDL levels not so good. When your readings are being assessed, total cholesterol, HDL and LDL levels will be noted. So what are some nutritional wins that can help manage your levels?

Get some colour in your life

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

There are many great reasons to include plenty of colourful fruits and vegetables in your diet. And I know nutritionists do keep banging the same drum! However, it’s all in a good cause, especially when it comes to managing cholesterol levels.

Cholesterol and other blood fats attack the artery walls and cause plaque build-up. Plaques then become oxidised, arteries harden, and blood flow is limited, which can then lead to cardiovascular issues. Fruits and vegetables all contain great levels of vitamin C, which is not only a powerful antioxidant, but also keeps arteries free flowing, also keeping cholesterol levels in check.

Eating ‘five a day’ is a great target but, the more portions you eat in a day, the better. Don’t worry about counting, just enjoy eating. Frozen produce is great too.

Avoid refined carbs

Small,Cakes,With,Different,Stuffing

Whilst too much saturated fat can raise cholesterol levels, the bigger issue is sugar. Sugar raises LDL levels and reduces HDL. LDL particles keep cholesterol circulating in the body, which is not ideal.

Some of the worst culprits are refined carbs such as cakes, biscuits, pies, and croissants. Not only are they high in fat, but sugar too, and they provide minimal nutritional benefit. Obviously, they’re fine to eat on a treat day, but not every day. Crisps in whatever form, also raise cholesterol levels because they’re loaded with trans fats, an unnatural fat the body can’t deal with.

Keep tabs on alcohol intake

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Whilst drinking alcohol is enjoyable for many of us, it does not always come with great health benefits. Drinking alcohol in moderation is fine, in line with Government guidelines, but essentially, it’s loaded with sugar. The other issue is that alcohol must be processed through the liver (just like cholesterol) and the two are not very good friends!

If you enjoy a glass or two of wine, that’s fine but it might also be worth including some extra liver-loving foods in your diet, to really improve liver detoxification. Asparagus, Jerusalem and globe artichokes, cruciferous vegetables such as broccoli and cauliflower, berries and green tea are all great choices.

Minimise your intake of processed meats

Roast chicken leg with potatoes and vegetables

Foods including sausages, bacon and other processed meats are generally high in saturated fats, which will raise cholesterol levels. There is much research to suggest it tends to be these guys that raise cholesterol more so than plain red meat. It is worth noting that game meats such as venison and pheasant are much lower in fats, so have lots of positive benefits to health.

The other issue with processed meats is, as the name, suggests, the processing. This involves chemicals which the body doesn’t know how to dispose of, which puts more pressure on the liver that must detoxify everything, therefore raising cholesterol levels too.

Instead go for meats as close to their natural state as possible.

Try to reduce stress

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

This is often easier said than done for sure. However, if life is very stressful for you, then it’s important to try and find some time each day for relaxation or stress-reducing techniques.

When stress levels are high, this affects the release of blood sugars which in turn raises cholesterol levels.

Of course, it’s not easy to eradicate all stress from our lives. But even practicing some deep breathing every day or whatever works for you, can be amazingly successful at keeping stress hormones in check, and in turn, cholesterol levels.

With a few simple nutrition and lifestyle changes, your cholesterol readings can hopefully be in a healthy range.

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How Omega-3 fats can help manage blood pressure

September 7, 2023 / feelaliveuk / Leave a comment

Woman having her blood pressure taken

Many of us have heard of the omega-3 fats, also called ‘essential’ fats. However, it’s not always clear what they do, or indeed, why we need them. They are termed ‘essential’ because the body can’t make them, which means we need to include them in our diet. Plus, they play essential roles within the body, especially in managing blood pressure.

Clinical Nutritionist Suzie Sawyer tells us why the omega-3s are so important and where we can find them.

Suzie HFMA V4

The different types of fats

Fats can be quite complicated to understand. We are often faced with terms such as ‘high in polyunsaturates’ or ‘low in saturates’. These are beneficial facts, but why? It all comes down to the chemical makeup of these fats and therefore what they do in the body.

shutterstock_360683672 saturated fats Mar16

Saturated fats, found in butter, cheese and red meat, are chemically stable because of their chemical structure, and therefore they can be heated, but polyunsaturates are not as robust.

A range of foods containing omega-3 fats

Omega-3s are polyunsaturated fats with a double-chemical bond that makes them flexible in their structure, hence flexible in the body keeping our membranes fluid, which is super-important. However, whilst the body produces saturated fats from food, these essential omega-3s cannot be made, therefore have to be eaten in the diet.

How Omega-3s help support our bodies as well as reducing blood pressure

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

They are a key part of our cellular make up, especially in the brain, therefore essential for brain development.
They help manage inflammation throughout the body.
They help the immune system fight disease.
They can inhibit tumour growth.
They help to balance hormones.

Omega-3s also produce prostaglandins which are hormone-like substances that help manage all the above functions but also help regulate blood pressure.

Which foods contain omega-3s?

Oily fish is the best source of omega-3s which includes salmon, mackerel, anchovies and sardines; foods that many of us don’t like. There are some in game meats but not nearly as much as fish. However, omega-3s are also rich in flaxseeds, chia seeds, walnuts, pumpkin seeds and to a lesser degree, in soybeans.

shutterstock_376614814 omega 3 fats Mar16

Omega-3s from plants need to be metabolised through the body in order to produce prostaglandins that provide the real health benefits. Plant-based omega-3s are still hugely beneficial to health and research on flaxseeds has certainly found that they can help reduce blood pressure. The point being that if you can eat a couple of portions of oily fish a week, or take a supplement, you’re really going to super-charge your health.

Ideas for including more Omega-3s in the diet

Any of the above foods are going to provide great health benefits. However, it’s easier than you might think to include other plant-based sources.

Glass,Of,Yogurt,With,Strawberry,And,Flax,Seeds,On,Color

It’s very easy to find blends of chia and flaxseeds which can quickly be sprinkled onto cereals, porridge, over fruit or stirred into yoghurts. Try not to stir them into heated dishes such as soups though, as heating causes these delicate polyunsaturated fats to alter and produce the not so healthy trans fats. Other polyunsaturates such as sunflower also suffer the same fate, hence it’s much better to cook with olive or coconut oil because they’re more chemically stable.

Interestingly, the oil from flaxseed doesn’t offer nearly as many benefits as from the seeds themselves.

How much do I need?

In terms of quantities needed per week, research varies but optimal benefits can often be achieved by eating around 2 grams of omega-3s per day. This is about the amount found in a portion of wild Atlantic salmon. Farmed salmon contains more than this, because of what the fish are fed, but there is a greater risk of contamination. Government recommendations are to eat two portions of oily fish per week. It really depends on individual health needs.

The most important point is to include them in some form in your diet.

To help, here’s a delicious recipe, using all the omega-3 plant-based powerhouses from BBC Food.

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Managing your blood pressure: top dietary tips to reduce yours

September 6, 2021September 6, 2021 / feelaliveuk / Leave a comment

Woman having her blood pressure taken

Having raised or high blood pressure can significantly increase our risk factors for cardiovascular problems, especially heart attacks and strokes. However, it can also cause a myriad of other issues and may even affect the eyes.

It’s very important to try to keep blood pressure readings within normal ranges for your age. But thankfully making some diet and lifestyle changes can have a significant effect.

This Know Your Numbers’ week, clinical nutritionist Suzie Sawyer shares her five top tips for reducing blood pressure naturally.

Grab some garlic

Garlic is one of the most effective botanicals for reducing blood pressure. Try to include garlic in your cooking as much as possible; it’s also good to take as a supplement.

shutterstock_552242461 garlic Aug17

Garlic really enhances a wealth of dishes, whether they be veggie sides, fish, meat, beans, pasta, or rice dishes. And green leafy vegetables are also great for helping reduce blood pressure, partly down to their high magnesium content. Why not stir fry spinach, broccoli, or kale with garlic?

Go for salmon

Salmon contains the essential omega-3 fatty acids which are known to help reduce blood pressure. However, not all salmon is created equal! It’s important to try and find wild salmon, which will always look pinker in colour than farmed salmon. This is down to the natural astaxanthin, an alga that the wild salmon naturally feed on, and which is one of the most powerful antioxidants known to man. Hence this will also be helpful for reducing blood pressure.

Brown rice with salmon fillet amd vegetables

The UK Government recommends one to two portions of oily fish per week (which we are generally not achieving as a nation). However, if you have high blood pressure then aim for three to four per week. Sardines, mackerel, and tuna are also good sources of omega-3s. However, smoked salmon is high in salt so probably best avoided, as excess salt can lead to higher blood pressure.

Snack on bananas

Bananas are high in potassium which is needed to keep blood pressure in good balance. Potassium works alongside magnesium and calcium in regulating blood pressure.

Whole bananas and diced banana

The good news is that most fruits and vegetables contain potassium, but bananas, melons, avocados, and apricots are especially helpful. And they can all easily be incorporated into the daily diet in meals or snacks. Smashed avocado on seeded sourdough bread makes one of the best starts to the day!

Eat brown not white

Whole grain foods (often referred to as ‘brown’) are loaded with fibre, unlike their refined ‘white’ counterparts. For example, brown rice retains the outer fibrous husk, whereas it’s been removed in the refining process in white rice. And the same follows for wheat-based pasta.

shutterstock_585346478 whole wheat pasta June17

Importantly, the fibre in whole grains helps reduce blood pressure. We need around 30 grams of fibre per day, which is sadly lacking in the typical Western diet. Whole grain rice, brown basmati rice, quinoa, whole wheat pasta, buckwheat, millet, and oats are the order of the day if you want to keep blood pressure in check.

Avoid processed meats

There are lots of good reasons for keeping intake of bacon, ham, salamis, meat sausages and other processed versions to an absolute minimum. These foods are often high in histamine which can raise blood pressure. Additionally, they are known to raise levels of fats in the blood which will have a negative effect on blood pressure, plus are high in salt, another potential trigger.

Raw,Uncooked,Seabass,Fish,With,Vegetables,,Grains,,Herbs,And,Spices

Instead, try to stick to a more plant-based diet including plenty of whole grains, nuts (especially walnuts) and seeds, fruits and vegetables, legumes with some oily fish. The typical Mediterranean diet is known to be super heart healthy and will help reduce blood pressure.

It’s not just your blood pressure that will benefit from making a few changes; you’re helping to future-proof your health too! Find out more about Know Your Numbers week by visiting the Blood Pressure Uk Website.

Stay well.

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On your bike: the health benefits of cycling

June 8, 2020June 5, 2020 / feelaliveuk / Leave a comment

One of the positives to come out of our recently restricted lives is that many people have taken to two wheels to get some exercise and enjoy the great outdoors. And what better time to get out there than National Bike Week?

Cycling is a great activity for families and small groups of friends but can be just as enjoyable on your own.

Clinical Nutritionist Suzie Sawyer looks at the health benefits of cycling and how to get the most out of your biking.

What are the health benefits?

Lots of people have turned to cycling recently as a great way of keeping fit. It’s also been a great way to get outdoors, breathe some fresh air and just enjoy the ride. In terms of actual energy consumed, you can burn around 600 calories an hour, or if doing a harder ride, as many as 800. It’s therefore a great way of keeping weight in check. If you’re going out for an hour’s ride, then you don’t need to take any snacks or extra food; the body has its own amazing energy-storage system. But always travel with a water bottle to keep yourself hydrated.

Any form of exercise that elevates the heart rate for around 30 minutes helps with fat burning but also overall aerobic fitness. This is turn has a positive effect on blood pressure, cholesterol levels and protection against Type 2 diabetes. Additionally, cycling is great for mental wellbeing and you see much more of the world when you’re slightly elevated above the hedge line!

How can I make the most of an hour’s ride?

The beauty of cycling is that you don’t need to go out for hours and hours if time is short. Why not set yourself small challenges such as trying to get further on a certain route in a fixed amount of time, meaning you’ve cycled faster? Or try to add some hills or small inclines into your ride. It’s so much harder trying to get a bike up a hill than running it, so you’ll get a much better cardio workout.

However, not every ride needs to be about a challenge because the most important part of cycling or any exercise is to enjoy the experience. Notice the landscape around you and be grateful for the opportunity of seeing the great outdoors and to have some headspace. Vary your routes and try to avoid overly busy roads.

Clearly, it’s a very different experience riding off-road to on-road which is where a hybrid bike is so useful, so you’re not limited to either. Importantly, make sure you’re well hydrated when you start the ride and take a good-sized bottle filled with lightly diluted fruit juice with water. This will provide a very small amount of carbohydrate to keep energy levels up and help the body rehydrate faster, especially when it’s hot.

What about longer rides?

Cycling for half a day or longer, especially with family and friends is a brilliant way of spending some time outdoors. Clearly, if it’s a family event, then you need to make sure kids have the right gear, especially helmets, and have had plenty of sun cream applied beforehand (you can even get burnt on cloudy days at this time of year).

Take plenty of fluids and be careful not to underestimate the amount you might drink; cycling is really thirsty work, especially if you’re tackling more challenging terrain. It’s also a good idea to have some kind of sports drinks with you, as well as water, as they contain electrolytes plus carbohydrates to help avoid dehydration, especially when it’s hot.

If you’re planning on going out for a while, you’ll also need to take some food with you. Energising bagels with jam (always a kids’ favourite), muesli bars, bananas dried fruits and nuts are good choices. Traditional sports bars tend to be loaded with sweeteners so are best avoided if possible unless you’re a competitive cyclist, in which case you’ll need more structured meal replacements.

So, whether you’re out for an hour or a day, any time you can spend on a bike will be beneficial for both mind and body.

Stay well.

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Enjoy alternative healthy barbeque foods this bank holiday

May 25, 2020May 22, 2020 / feelaliveuk / Leave a comment

It’s National Barbecue Week, celebrating all that’s delicious and fun about eating in the great outdoors. However, it’s also a great excuse to try some new recipes rather than just resorting to the traditional barbecue staples of meat burgers and bangers!

With so many delicious and nutritious grills and sides to choose from, why not explore some barbeque alternatives?

Clinical nutritionist Suzie Sawyer offers five suggestions for changing things up on the barbie!

Halloumi burger

If you’ve never tried this, regardless of whether you’re vegetarian or not, then you’re missing an absolute treat. Halloumi cheese is even more delicious on the barbecue because the smoked flavour comes through. It’s easy to cook as it stays whole and can be put into a burger bun (if you can’t resist) or simply added to delicious salads.

As with all cheeses, halloumi is high in fat and also protein so you won’t need a huge portion to feel satisfied, but it will help you resist the urge to snack, which we all often do at barbecues. Additionally, halloumi is rich in calcium to help keep your bones and teeth strong.

Quinoa and bulgur wheat salad

This super-healthy salad is great as a barbecue side because it’s loaded with protein and delicious flavours. And for those who get bloated at barbeques with all the bread and rolls on offer, this provides some lighter carbs.

The quinoa and bulgur wheat can be cooked together and then added to some onion, sun-dried tomato, chives, parsley, and feta cheese. It tastes even better with some fresh mint, which is great for the digestive system and gives the salad a really summery feel.

Chicken skewers

Skewers are, of course, a barbecue favourite. Chicken is high in protein but lower in fat than red meat (especially the chicken breast), and the flavours really come alive on the barbecue. However, why not change up the flavouring so it’s not the same old recipe with a tasty marinade?

For my favourite marinade, mix some natural yoghurt, curry powder, lemon juice and freshly chopped coriander. Coriander, just like most herbs, is loaded with goodness. Specifically, it’s great for digestive health, helps fight infections and is good for the heart, plus it always partners very well with chicken. Coat the chicken skewers in the marinade and leave in the fridge for as long as you can before grilling.

Jackfruit burger

You don’t need to be vegan to enjoy jackfruit; it’s the vegan answer to pork and pulled jackfruit has a remarkably similar texture. Equally it can be used in recipes in exactly the same way as pork and works really well in curries.

As with most fruits, jackfruit is a great source of immune-boosting vitamin C and heart-loving potassium, helping reduce blood pressure and manage cholesterol levels. It’s certainly a great food choice right now.

Simply marinade the jackfruit in some barbecue sauce with garlic and onion and then place on the barbecue. Serve in a bun with sliced avocado and tomato for a really tasty treat!

Green salads

Green salads don’t need to be dull. The fresh flavours of green leaves work so well alongside spicy dishes – just don’t prepare it too early to avoid the inevitable wilted leaves.

This green salad is made with chopped celery – great for reducing blood pressure because it works as a natural diuretic. Try to use fresh, crisp lettuce rather than the pre-packed varieties and add some spring onions, cucumber, and avocado, plus your choice of dressing.

This green salad is a powerhouse of antioxidants, and avocado is especially rich in vitamin E, also great for the immune system. It’s worth remembering that even though we have a bit more freedom with the easing of some lockdown measures, it’s still just as important to keep your immune system supported to protect the body as much as possible.

So, enjoy these easy-to-prepare barbeque recipes and give yourself a health and taste boost at the same time!

Stay well.

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Look after your heart: top nutrition and lifestyle tips

September 26, 2019September 20, 2019 / feelaliveuk / Leave a comment

On average your heart beats around 70 times every minute of every day. It’s an incredible organ, one which many of us take for granted, which is one of the reasons heart disease is so common in the UK.

The four main risk factors of heart disease are tobacco use, an unhealthy diet, physical inactivity and excess alcohol. Fortunately, if the heart is properly fed, loved and exercised, it will hopefully keep on beating and last you a lifetime.

Clinical nutritionist Suzie Sawyer shares her top tips for a healthy heart.

Increase your fish intake

Foods containing saturated fats needs to be reduced or eliminated; think red meat, butter, cheese, cakes and pastries. Additionally, too many meals containing fried foods should be avoided. However, in their place should feature oily fish such as mackerel, sardines and salmon and these ideally need to be included at least two to three times per week.

Oily fish contains omega 3 fatty acids which help to thin the blood and reduce blood pressure. If you’re vegetarian or don’t like fish then take a supplement containing flaxseeds, which are also high in omega 3’s.

Grab some polyphenols

Polyphenols are compounds naturally found in plant foods that have amazing health benefits, especially for the heart. There are a whole range of foods containing various types of polyphenols. Load up on colourful fruits and vegetables, green and black tea, dark chocolate and red wine (in moderation!).

One of the biggest issues for the arteries is that fatty deposits can develop on them, and these deposits become hardened – hence the common disease, arteriosclerosis. However, much of this damage can be avoided or reduced by including antioxidants found in polyphenols in the diet.

This reflects the recommendation to increase your intake of fruits and vegetables. They’re also high in vitamin C, one of the most powerful antioxidants which can help prevent artery damage. Fruits and vegetables are also rich in calcium, magnesium and potassium which help to relax the artery wall, therefore reducing blood pressure and other heart-related risk factors. Try to eat a rainbow diet, meaning as much colour variety on your plate as possible.

Spice it up

Including garlic in your diet often (and as much as your friends and family can bear!) is a great idea. It’s also possible to take a supplement containing garlic which is standardised for alliin, the main form of allicin, which is the active compound in garlic. It has shown remarkable blood-thinning properties as well as the ability to reduce blood pressure.

Garlic is also super-easy to include in so many dishes; think stir fries, soups, vegetable sides, curries and one-pot recipes.

Turmeric is another heart-loving spice that works in a variety of ways to keep it healthy. Turmeric helps reduce high blood pressure because it relieves pressure on the artery walls but also prevents dangerous plaque build-up on the arteries which causes blood clots and strokes.

It can be used in so many different dishes, both savoury and sweet. Great choices are in a marinade with Indian lamb chops or in pancake served with fresh fruit and natural yoghurt. Try turmeric in a curried chicken dish or sprinkled over butternut squash and roasted in the oven. There are endless possibilities!

Scrap the sugar

Sugar can often be disguised in dishes as dextrose or corn syrup, but all sugar is treated by the body in the same way. Many sugary foods, such as biscuits, cakes, cereal bars and margarines, also contain trans fats. These are chemically altered fats which are a cheap form of fat used for taste and ‘spreadability’, in the case of margarines. Unfortunately, the body cannot process these ‘alien’ substances and they also stop the metabolism of healthy omega-3 fats needed for blood thinning and maintaining a healthy heart.

The key message is to ditch the junk and try to eat as cleanly as possible. The less sugar you eat, the less cravings you’ll have.

Move more

It’s an unequivocal fact that exercise helps prevent heart disease. After all, the heart is a muscle just like any other in the body and needs to be exercised. Ideally, you need to raise the heart rate for at least 30 minutes five times per week, and that’s perfectly achievable through brisk walking.

It’s a question of making time. Exercise needs to be prioritised and put into the diary just like any appointment – it that’s important to your future health.

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Managing blood pressure the natural way

September 9, 2019September 6, 2019 / feelaliveuk / Leave a comment

Blood pressure is a good indicator of overall health, with high blood pressure, known as hypertension, indicated as a risk factor in heart attacks and stroke.

According to the NHS, 1 in 4 adults will have high blood pressure, though many may not be aware of their numbers. This is why the ‘Know Your Numbers’ campaign runs this week to encourage us all to be aware of our blood pressure. For more information visit the Blood Pressure website

If yours is verging on the high side, then it’s time to look at your lifestyle and nutrition.

Clinical nutritionist Suzie Sawyer gives her top nutrition tips and advice on how to keep your blood pressure in the healthy range.

Blood pressure fluctuates throughout the day and will obviously be raised when you’re exercising or doing something more strenuous. It also tends to increase with age. Average blood pressure readings should be around 120/80 (systolic/diastolic) with the diastolic reading having more significance.

What causes high blood pressure?

High blood pressure can be caused by a narrowing or thickening of the arteries, thicker blood or tension in the arteries which is controlled by the minerals calcium, magnesium and potassium in relation to sodium (salt). Sometimes it’s not always obvious what the cause is, but changes to diet and lifestyle can have a big impact on blood pressure readings.

Increase your intake of fruits and vegetables

This is THE most important change to make when addressing blood pressure issues. This is mainly because vitamin C, present in all fruits and vegetables, helps reverse the hardening of the arteries. Other antioxidants present in fruits and vegetables also help protect the arteries from damage.

Great choices are apples, broccoli and green leafy veg, cabbage, melon, red pepper, peas, sweet potatoes, berry fruits and citrus fruits. To further increase intake, why not have a juice every day; apple, ginger and carrot together is delicious. Just experiment and go with the flow!

The mineral magnesium is essential for muscle relaxation and of course the heart is a muscle. Magnesium is rich in green, leafy veg which is yet another good reason to load up your plate with greens.

Have a dose of garlic

The amazing health benefits of garlic have been hailed for hundreds of years. Research appears to suggest that garlic helps reduce the stickiness of blood, therefore helping to reduce blood pressure.

It’s easy to include in the daily diet, especially in stir fries, chicken and fish dishes, in wholemeal pasta recipes or with various vegetables; it’s particularly tasty with broccoli.

Eat more fish

Oily fish, namely salmon, mackerel and sardines, are especially rich in the omega-3 fats which are known to reduce high blood pressure. This fact has also been verified by the European Food Standards Authority (EFSA) who state omega-3 fats have several heart-health benefits.

It’s best to eat oily fish two to three times per week; salmon is easy to bake in the oven with a little dill, lemon juice and olive oil, wrapped in foil, which takes no time at all.

If, however, fish is not your bag then one of the best sources of omega-3s is flaxseeds which are easy to sprinkle over your morning cereal (preferably oat-based as they also have heart benefits) or stirred into natural yogurt with fruit.

Load up on vitamin E

Vitamin E works alongside vitamin C as a powerful antioxidant and protector of the arteries. However, it’s also good at thinning the blood, helping to make the blood less ‘sticky’.

Nuts and seeds such as sunflower seeds and almonds are good sources of vitamin E but one of the best foods is avocado. They make a brilliant breakfast, smashed on sourdough bread and sprinkled with seeds. Or why not try it for lunch in a wholemeal wrap with other colourful salad veggies.

What not to eat

Salt has been found to increase blood pressure in certain people. It’s worth adopting a low-salt diet so as not to upset the balance of other essential minerals. Most processed meals are high in salt, so try to stick to home-prepared dishes as much as possible and not to add extra salt; enjoy the wonderful natural flavours of vegetables – the palate will soon adapt.

Avoid bacon and smoked or processed meats which are all high in salt and fat. Even smoked salmon should be avoided if you’ve been diagnosed with high blood pressure, until it’s under control again.

Destress

Lastly, high stress often equals high blood pressure so take steps to try to reduce or manage this as much as possible. It’s almost impossible to eradicate stress from daily life completely but it’s how you choose to deal with it that counts.

Any form of exercise can help take your mind off things as well as raising your heart rate and improving your overall fitness. Yoga, meditation, reading, Thai chi, a soothing bath in magnesium salts… anything that helps you to relax and destress will have a positive impact on your blood pressure and general wellbeing.

Nutrition can often be very effective quite quickly, so try these dietary tips to help get your blood pressure in check as soon as possible.

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Nutrition Tips: top three minerals and how to get them

February 28, 2019February 21, 2019 / feelaliveuk / Leave a comment

The body needs around 45 different nutrients everyday (including water) – that’s a staggering amount! Most of that number is made up of micronutrients – vitamins and minerals that are essential for health.

Although they’re only needed in trace amounts, their importance in supporting our bodily systems should never be underestimated.

Clinical nutritionist, Suzie Sawyer, shares three of the most important minerals and how to make sure you are getting enough.

Zinc

Zinc is one of the hardest working of all the minerals. Obviously, all minerals are essential and have their own particular areas of expertise. However zinc gets really involved in so many aspects of our health because it’s responsible for around 200 different enzyme reactions. Enzymes are usually proteins that speed up all chemical reactions within body cells and are absolutely essential for life. So, zinc is pretty key to our existence!

Whilst zinc is involved in so many body functions, its key roles are keeping the immune system in good shape and in wound healing. Zinc is also involved in sensory functions such as taste and smell, skin health and sexual function (especially the production of male testosterone).

To give a little more detail, zinc is involved in protein production and cell regeneration, hence its role in wound healing. Zinc supplementation can improve taste and appetite which is especially important in the elderly and in some cases for supporting those with eating disorders. It is also needed for the production of male hormones and sperm plus it can help reduce an enlarged prostate.

Good food sources of zinc include oysters and other shellfish, red meat, beans, nuts, oats and pumpkin seeds.

Calcium

Calcium wins a place on the leader board because it’s the most abundant mineral in the human body. It’s primarily known for healthy teeth and bones because around 99% of it is found in one or the other. Interestingly, if too much is found in the blood stream, this can lead to calcification or hardening of the arteries; balancing calcium with sufficient magnesium (see below) helps to prevent this occurrence, however.

Calcium is also involved in muscle contraction, regulation of the heartbeat and blood clotting. However, its role in bone building is probably the most important, therefore adequate dietary intakes are essential. Unfortunately osteoporosis (the disease causing loss of bone mass), is becoming increasingly common, partly due to poor diet. It generally affects women in greater numbers than men and there is a genetic link.

The best dietary source of calcium is dairy produce. However, bone loss can increase when the diet is too acidic and any high protein food can exacerbate this problem. Therefore, whilst it’s important to eat dairy produce (natural yoghurts are great) or use calcium enriched plant milks, eating other calcium-rich foods such as green leafy vegetables, all soya products plus nuts and seeds will create a good balance and help protect bone density.

Magnesium

Magnesium is the perfect partner to calcium in the bones, although only around 60% of the body’s magnesium is found there. The rest is found in muscle (hence its importance in muscle function) and soft body tissue and fluid. Magnesium is another very hard-working mineral and, just like zinc, is involved in numerous enzyme reactions, as well as a number of other really important functions.

Marginal deficiency of magnesium is actually quite common since it’s mainly found in whole foods and green leafy vegetables – another reason we need to be eating our daily greens! Low levels can make women more susceptible to Pre-menstrual Syndrome (PMS) and menstrual cramps. Additionally, high blood pressure, muscle aches and pains, poor sleep and tiredness can all be caused by low magnesium intakes.

The other problem is that it’s easily depleted by alcohol intake, the contraceptive pill and taking in too much calcium. It’s all about balance. The best way to try to ensure you’re getting enough is to try to eat primarily low glycaemic foods which are generally wholegrains, pulses and nuts and seeds. And, of course, those wonderful dark leafy greens should also feature very regularly on the plate.

So make sure you are getting enough of these hard-working minerals in your daily diet to support all these bodily systems.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

Tomatoes

Pomegranates

Beetroot

Cranberries

Red peppers

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Magnesium

Garlic

Vitamin C

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Get some colour in your life

Avoid refined carbs

Keep tabs on alcohol intake

Minimise your intake of processed meats

Try to reduce stress

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The different types of fats

How Omega-3s help support our bodies as well as reducing blood pressure

Which foods contain omega-3s?

Ideas for including more Omega-3s in the diet

How much do I need?

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Grab some garlic

Go for salmon

Snack on bananas

Eat brown not white

Avoid processed meats

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What are the health benefits?

How can I make the most of an hour’s ride?

What about longer rides?

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Halloumi burger

Quinoa and bulgur wheat salad

Chicken skewers

Jackfruit burger

Green salads

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Increase your fish intake

Grab some polyphenols

Spice it up

Scrap the sugar

Move more

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What causes high blood pressure?

Increase your intake of fruits and vegetables

Have a dose of garlic

Eat more fish

Load up on vitamin E

What not to eat

Destress

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Zinc

Calcium

Magnesium

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