3 Ways to Improve Your Heart Health

Improve your heart health by eating these three things

With over a quarter of deaths in the UK attributable to heart and circulatory diseases –  which translates to an average of 460 people each day or one death every three minutes – it’s something we all need to think about. Many of us are well versed the usual advice for better heart health which focuses on reducing saturated fat and salt in the diet. Whilst these measures will certainly have a positive impact, a new study from the American College of Cardiology has identified several micronutrients that can reduce cardiovascular risk. The top three are omega-3 fatty acids, folic acid (or vitamin B9) and the antioxidant coenzyme Q10 (CoQ10).

Here are our top tips for incorporating ways more of getting these heart-healthy micronutrients into your diet.


The best source of omega-3 is oily fish such as mackerel, salmon and sardines. A 100g portion of oily fish delivers approximately 4g of omega-3.

While plant-based sources aren’t processed quite as efficiently by the body, they are a useful contribution to your overall intake.  Flaxseeds, chia seeds and walnuts are all high in ALA, the plant form of omega-3. Why not make your own spicy seed mix? Set the oven to 150C select your favourite ALA rich seeds and nuts and lay out on a baking tray. Drizzle with a little rapeseed oil and your favourite spice mix (we like ras el hanout) roast for 15-20 minutes and have them on hand to sprinkle over salads and soups or simply to snack on. Be careful not to burn them or they become bad to eat.

Folic Acid

Folic acid or vitamin B9, is found in edamame beans, avocados, asparagus, lettuce, sweetcorn, spinach, broccoli, mangoes, lentils and wholegrains. It is a water-soluble vitamin and so can be lost from vegetables during cooking. Eating vegetables raw or lightly steamed will help retain this vital micronutrient.


CoQ10 is a compound that helps generate energy in your cells and research has shown it offers wide-ranging health benefits, including heart health.

Your body produces CoQ10 naturally, but this ability decreases with age. The good news is you can also get CoQ10 by eating foods like oily fish, organ meats such as liver, and also soy, broccoli, peanuts, pistachios and rapeseed oil.

At Balance Box, we understand how stressful the daily juggle of a busy life can be. But it’s important to prioritise your nutrition because when you eat well, you’re better equipped to keep your body as healthy as it can be. Browse our delicious range of perfectly balanced menu plans today.