Heart Health Tips from Wassen 

Heart Health Awareness Month, February 2025

As we head into Heart Health Awareness Month this February, Wassen’s nutritionist Emma Bullock-Lynch has pulled together some tip heart health tips as well as nutritional advice on how to eat well for heart health.

1. Eat a balanced diet: Include plenty of fruits, vegetables, whole grains, and lean protein. Limit processed foods, saturated and trans fats, and added sugars.
2. Get regular exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
3. Maintain a healthy weight: If you’re overweight or obese, losing even a small amount of weight can improve your heart health.
4. Quit smoking: Smoking is a major risk factor for heart disease. Quitting can significantly improve your heart health.
5. Manage stress: Chronic stress can damage your heart. Find healthy ways to manage stress, such as exercise, relaxation techniques, or spending time with loved ones.
6. Get enough sleep: Aim for 7-8 hours of sleep per night.
7. Get regular check-ups: See your doctor for regular check-ups, including blood pressure and cholesterol screenings.

Nutrient heart health tips:

1. Increase fibre intake: Fibre helps lower cholesterol levels and improve heart health. Good sources of fibre include fruits, vegetables, whole grains, and legumes.  
2. Choose healthy fats: Monounsaturated and polyunsaturated fats can help lower bad cholesterol levels and reduce the risk of heart disease. Good sources of healthy fats include oily fish, avocados, nuts, seeds, and olive oil.  
3. Limit saturated fats: These types of fats can raise bad cholesterol levels and increase the risk of heart disease. Saturated fats are found in red meat, processed meats, and full-fat dairy products. 
4. Reduce sodium intake: High sodium intake can raise blood pressure, a major risk factor for heart disease. Limit processed foods, salty snacks, and restaurant meals.  
5. Eat plenty of fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help protect your heart. Aim for at least five servings per day.  
6. Choose whole grains over refined grains: Whole grains are higher in fibre and nutrients than refined grains. Choose whole-wheat bread, brown rice, and oatmeal instead of white bread, white rice, and sugary cereals.  
7. Include lean protein sources: Lean protein sources such as fish, poultry, and beans are lower in saturated fat than red meat.
8. Supplement with Wassen Coenzyme Q10+, formulated with Vitamin B1 to help support the normal function of the heart and Vitamin B2, which contributes to the reduction of tiredness and fatigue and normal energy release. It also contains Zinc, which contributes to normal cognitive function. It is £7.99 and available from www.wassen.com

Food supplements should not be used a substitute for a balanced diet or healthy lifestyle.

Heart Healthy Recipe

Whole Roasted Cauliflower with Turmeric and Soybean Oil

Serves: 4

Preparation Time: 10 minutes

Cooking Time: 1 hours 15 minutes

Ingredients:

1 medium cauliflower head
1 large garlic clove, peeled and halved

1 tsp. ground coriander
1 tsp. ground cumin

1/4 tsp. turmeric
2 tbsp. soybean oil

juice 1/2 lemon
1/2 tsp. sugar
1 tsp. fresh coriander, finely chopped

Method:

1. Preheat the oven to 220°C (200°C fan) mark 7. Remove the outer leaves from the cauliflower head and cut the stem to sit upright. Line a baking tray with foil and place the cauliflower head on it. With the cut side of the garlic rub all over the cauliflower. 
2. Mix the turmeric, cumin and coriander with 1/2tsp salt and 1tbsp of the soybean oil in a bowl, then brush over the cauliflower, coating it. Place in the bottom of the oven to roast for 1hr 15min or until slightly charred. Test the cauliflower with a knife to check it is tender and remove from the oven. 
3. Whisk together the remaining soybean oil, lemon juice and sugar. Whilst still warm, drizzle this over the cauliflower. To serve, finish by sprinkling with chopped coriander.

Written By Emma Bullock-Lynch

Emma Bullock-Lynch is a Registered Associate Nutritionist (ANutr) with 4 years of experience working with brands in the health and wellness industry. Emma is an advocate for healthy living, and enjoys a career focusing on developing nutritional supplements for a range of health needs, as well as providing health advice for everyday wellness