Eating foods in one colour group could sound a bit faddish, but we’ve all been told to eat more greens. Now, apparently we should be eating more reds too! Foods that are predominantly red in colour are good for your heart health and your diet – with the exception of processed, cured meats like sausages and bacon, that is. There’s a whole bunch of rosy-hued foods that are full of healthy nutrients, like the ones below.
Red and Pink Grapefruit
Grapefruit is full of lycopene, fibre, potassium, vitamin C and choline, all of which contribute to better heart health. Grapefruit is also a tasty way to keep hydrated, as it’s 91 percent water.
Cranberries are considered a superfood due to the high levels of polyphenols they contain, which may reduce the risk of cardiovascular disease. They are also thought to help prevent platelet build-up and reduce blood pressure due to their anti-inflammatory properties.
The humble beetroot is rich in nitrates, which help improve circulation and could help to lower blood pressure. They are also full of B vitamins, iron, copper, magnesium and potassium.
Salmon is packed with heart-healthy omega-3 fatty acids. They help to lower blood pressure and triglyceride levels, and could help prevent abnormal heart rhythms. The recommended intake of salmon or other oily fish is at least two servings a week. Alternatives to salmon are mackerel, herring, sardines, tuna and lake trout.
Tomatoes are one of the main components of the Mediterranean diet, being rich in lycopene. This nutrient is great for heart disease prevention and cardiovascular health. If you cook tomatoes into a sauce, such as for pasta, this greatly increases the bioavailability of lycopene.
Red Kidney Beans
These beans are full of fibre, protein and complex carbohydrates, and they are a great choice for keeping your blood sugar levels healthy.
Fresh raspberries have a great fibre content, and also contain potassium. There is a an ongoing study on raspberries for certain phytochemicals that may prevent cancer.
As well as tasting great, strawberries are loaded with vitamin C and are low in calories too. They also contain potassium and folate, so now you have a great excuse to eat more of them.
Not just the red ones, but all colours of apples are really healthy and versatile too. You can bake them, add them to salads, mix into yoghurt and cereal, or just eat them on the go. Apples contain pectin, a soluble fibre that helps bind bad LDL cholesterol and send it out of the body