The National Institute of Health reported that over one third of women in the UK have nutritional deficiencies, these nutrient deficits affect a vast range of women from the spanning from the ages of 20-59. Women from this particular study showed that there was a consistent of deficiency of minerals including iron, magnesium, potassium and iodine as well as Vitamin A. It is thought that these trends of nutrient deficiencies are down to varying factors from the cost of food being more expensive to trends on social media encouraging women to cut out certain food groups.
Deficiencies such as iron can be particularly detrimental to heart health, Iron is responsible for building haemoglobin, a protein in red blood cells that carries oxygen around the body. Low iron can lead to iron deficiency anaemia a condition characterised by fatigue, weakness, hair loss and brittle nails. In extreme cases, prolonged anaemia can result in heart failure due to increased cardiac workload, although nutrient deficiencies’ such as iron are relatively common it does not mean that they should be taken lightly.
Heart Research UK’s qualified nutritionist Amie Leckie details what she eats in a day to ensure her body can retain optimum nutrients, she maintains having a balanced and varied diet is key for optimum health and it highlights the importance of tracking consumption of food groups.
Breakfast is my favourite meal of the day and as soon as I wake up I’m thinking about what I’ll eat. I prioritise a protein and fibre rich breakfast to help keep me feeling full until lunch time, the combination of these nutrients together help slow down digestion, keeping blood sugar stable and preventing sudden huger spikes and cravings that lead us to the biscuit tin and hour after breakfast.
One of my go-to options is porridge, oats are particularly supportive of heat health as they contain a special type of fibre called beta-glucans which promotes gut health and helps keep cholesterol levels healthy. I usually stir through a spoon of flaxseeds as these provide heart-supportive omega-3 and add some extra fibre. Chopped banana is my choice of topping and I finish it with a drizzle of raw honey. If I’m not in the mood for porridge I might choose scrambled eggs served with a baked sweet potato I prep ahead of time and just heat through – the eggs provide protein and the sweet potato give me slow-release carbohydrates and fibre. If I have happen to have any salad in the fridge, I’ll pop a bit of that on the side, such as rocket or watercress for some additional fibre. I’ll usually drizzle a little extra-virgin olive oil and lemon juice on the salad for dressing – olive oil is one of the best foods we can consume for heart health, so I try to make sure I manage to get a little bit of that in every day.
I’m a big fan of a good quality coffee in the morning as it’s a great source of polyphenols that have antioxidant activity in the body and protect against heart disease, so I always have one cup with or just after my breakfast.
It’s small additions such as flaxseeds and olive oil that can transform a meal to having adequate micronutrients we don’t usually get in staple foods such as rice, pasta or flour.
I’m such a foodie and come 11:30 I’m already daydreaming about what I’ll have for lunch, so I’m usually prompt at eating lunch around 12pm. I don’t usually snack mid-morning, but I might have a cup of tea once I sit down to start work.
At the moment I’m really enjoying tuna salad sandwiches, I choose a wholewheat bread for fibre content and whip up some tuna ‘mayo’ using Greek yoghurt instead of mayonnaise. The tuna and Greek yoghurt add a good amount of protein, and I’ll throw in whatever salad I have available such as peppers, onion and cucumber for extra fibre and some crunch. I usually have a few golden kiwi’s with lunch, these are my favourite fruit and a great source of vitamin C and very supportive of gut health.
If I find myself hungry mid-afternoon, I usually reach for a yoghurt bowl. I make this using 0% Greek yoghurt, and top with a variety of different things, whatever I have in the kitchen usually. This could be a combination of nuts, seeds and berries such as raspberries and blueberries, and if I fancy something sweet, I’ll top it with some 70% cocao chocolate, which is a good source of antioxidants and makes the snack feel really indulgent.
Cacao contains flavonoids which are incredibly good for heart health, these flavonoids are responsible for lowering blood pressure and improving circulation. Additionally, nuts such as cashews and pine nuts are a rich source of iron.
My favorite type of evening meal is curry, I love every variety and enjoy making my own sauces using different herbs and spices. So come 6pm I’m usually tucking into a chicken katsu curry packed with veggies and served with rice, again providing a great mix of protein and fibre. I consistently ensure all my meals have protein and fibre together to ensure blood sugar is released gradually keeping my energy stable and me full until bedtime.
If I’m not having a curry, it might be something like salmon tacos which tick off one of my oily fish for the week, giving me that all-important heart-supportive omega 3. It is recommended that adults in the UK eat omega 3 at least twice a week, this is important for our body as we need this nutrient to build cell membranes in our body. Omega 3 is also responsible for reducing inflammation in the body and is a good protector against chronic heart conditions. It’s vital that people make a conscious effort to eat omega-3, as this is a nutrient we must obtain from food because our bodies cannot produce enough of it, unlike vitamin D, which the body can produce when exposed to sunlight.
If I’m pushed for time, or it’s the end of the week and I’m due a food shop I’ll make jacket potatoes and serve with some beans, cheese and roasted veggies. Eating well doesn’t have to be complicated, so even something as simple as a jacket potato if paired with some veggies and a source of protein like tuna, beans or chicken can make a great option for a meal.
I don’t usually eat desert, but on the odd occasion I do I’ll again reach for the dark chocolate and have a few squares of that, but I always make sure I have that right after my meal, eating sweet things on an empty stomach isn’t ideal as it causes blood sugar spikes, which over time can cause damage to blood vessels, promote fat storage and even cause kidney damage. So I always advise people to have their sweet thing right after a meal rather than eating it later on the sofa in front of the television.
Throughout the day I sip on water, I usually drink about 1.5-2 litres a day, being hydrated is really important for overall health and heart health. I avoid sugar-laden drinks but enjoy a matcha green tea every now and then, green tea and especially matcha are great sources of antioxidants which help combat damage to your cells caused by free radicals which helps keep your heart and arteries healthier over time.
By making a conscious effort with our diet, we can get optimum nutrients from food alone. Eating healthy doesn’t necessarily have to be expensive either. If you’re stuck on nutritious healthy meals to make, check out my meal plans on heartresearch.org.uk