Pour it on. Consuming two tablespoons a day, in place of saturated fat, can reduce your risk of heart disease.
Pass the hummus: Chickpeas are a good source of polyphenols, which may slow the build-up of plaque in your arteries and boost your HDL (good) cholesterol.
Pile on the crunch: The monounsaturated fats in nuts may play a role in reducing your risk of death from coronary heart disease, according to a recent US study.
Fatty fish species such as this are well worth the price: A diet rich in fish oils could protect your ticker by reducing the build-up of fat in your blood.
People who ate a diet rich in wholegrains, such as wholegrain barley, cut their risk of heart disease by 20 per cent, compared to those who ate them rarely, says a review in Nutrition, Metabolism & Cardiovascular Disease.
– ¾ cup wholegrain barley
– 1 salmon fillet (350g, preferably wild), with skin on
– 3 tbsp extra-virgin olive oil
– Salt and freshly ground pepper
– 2 tbsp red wine vinegar
– ½ tbsp Dijon mustard
– ¾ cup canned chickpeas, drained
– ¼ cup whole almonds, toasted and chopped
– 1 tbsp mint leaves, thinly sliced
– 1 scallion, thinly sliced
– Lemon wedges
1. Preheat oven to 160 deg C. In medium saucepan, bring 4 cups of water to boil and add barley. Reduce to a simmer and cook until barley is tender (for about 25 minutes). Drain barley and set aside to cool.