Two servings a week of oily fish like salmon, sardines and mackerel – with their high levels of omega-3 fatty acids – can lower your risk of heart disease and keep your heart strong

This colourful spice contains curcumin, a powerful antioxidant that also has anti-inflammatory properties. It’s great for lowering bad cholesterol and improving your cardiovascular system.

Swap your morning coffee and kaya toast for a bowl of oatmeal. Oats actively help to lower your bad cholesterol without decreasing your good cholesterol levels. They also help to prevent clogged arteries, reducing your risk of heart disease and helping you maintain a healthy heart.

Tomatoes are full of the antioxidant lycopene. Studies have shown that regular tomato eaters could be cutting their risk of heart disease over a decade by as much as 25%.

Beans or legumes should be a staple on your shopping list. Snow peas, snap peas, Chinese long beans and soya beans are all good examples. Studies have shown that a diet rich in plant-based foods can significantly lower the risk of coronary artery disease.

Shiitake mushrooms
More nutrient-packed than many other mushrooms, the shiitake contains the cholesterol-reducing compound eritadenine, which is important for a healthy heart. It’s readily available in both fresh and dried forms.

Blueberries, blackberries, cranberries, strawberries and raspberries are rich in antioxidants that help to slow down the ageing process. They are also a great source of anthocyanins, plant chemicals that are thought to prevent the buildup of plaque in the arteries.

Forbidden rice
Forbidden or purple rice contains twice the amount of iron and four times the zinc content of white rice, says the Health Promotion Board. Like berries, it also contains anthocyanins that prevent arteries becoming clogged with plaque. 

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