Heart healthy diet: 9 foods to reduce your risk of heart disease
Discover which heart-healthy foods you should be eating, with expert advice from registered nutritionist Kerry Torrens and NHS GP Dr Chintal Patel
9 heart-healthy foods Oily fish Healthy fats Fruit and vegetables Warming herbs and spices Calcium-rich foods Plant-based protein Fibre Seeds Dark chocolate (85% and above) and green tea Heart healthy foods 1. Oily fish Oily fish such as salmon, mackerel, sardines and trout contain beneficial fats that help manage blood clotting, improve blood triglyceride levels (a type of fat in your blood) and boost circulation. They're also packed with omega-3 fats, which have a blood-thinning effect and help regulate heart rhythms. Guidelines recommend eating two portions of fish a week, one of which should be an oily variety. If you have heart health concerns, you may wish to aim for up to four portions each week and use gentle methods of cooking, such as poaching and baking, to protect the heart-healthy oils. Where your budget permits, buy wild-caught rather than farmed fish, as it has a superior fat composition. 2. Healthy fats Avocado, nuts (like walnuts), seeds (like chia and flaxseed) and oils (like rapeseed and olive oil) are all examples of heart-friendly fats. Extra virgin olive oil is rich in protective compounds called polyphenols that are linked to disease prevention, but it doesn’t heat well – that’s why we’ve used cold-pressed rapeseed oil for cooking our heart-friendly zesty salmon with roasted beets & spinach. Loaded with heart-healthy monounsaturated fats (and with half the saturated fat of olive oil), rapeseed oil can withstand high temperatures, making it the ideal cooking oil. It’s also a great source of protective vitamin E, making it a useful contribution towards your daily requirements. Avocados, meanwhile, are a great source of potassium – useful for maintaining healthy blood pressure. Peel them carefully, though, as many of the beneficial nutrients are found in the dark green flesh. 3. Fruit and vegetables For every extra 200g of fruit and veg you eat a day, you can reduce your risk of ischaemic stroke by a third, so aim high! Fruit and vegetables are packed with potassium to help manage blood pressure, as well as protective antioxidants that help minimise damage to your arteries. Keep it varied and enjoy a wide mixture of fruit and veg, including red cabbage, aubergine, tomatoes, berries and watermelon, and green leafy veg, such as kale and watercress. We’ve included beetroot in our zesty salmon recipe because it's rich in heart-healthy nutrients like magnesium and potassium to help manage blood pressure, plus natural nitrates to dilate blood vessels and keep blood flowing. We’ve also included garlic – ideally eaten raw, it has impressive health credentials. Chop, grate or crush to activate the compound allicin, and prepare 10 minutes before you need it. If you’re adding it to a cooked dish, do so close to the end of cooking to retain the health benefits. Red onion is rich in quercetin, which helps repair damage to blood vessels and improve blood flow. When it comes to oranges, don't forget the zest – it's rich in protective compounds like hesperidin, which helps balance blood pressure and protect arteries. 4. Calcium-rich foods Consuming calcium-rich foods such as dairy, tofu, leafy greens and tahini can all support heart health, as calcium helps lower blood pressure and regulate the heart muscle. 5. Warming herbs and spices Spices such as ginger, chilli, cinnamon, oregano and allspice can help reduce inflammation and protect the cardiovascular system. 6. Plant-based protein Try eating more beans, lentils, tofu and nuts, which are linked to a reduced risk of CVD. In addition, soy-based products and legumes contain phytoestrogens, which have been found to support vascular health. 7. Fibre Wholegrains (oats, quinoa, brown rice), legumes (lentils, chickpeas) and vegetables are all high in fibre, particularly the soluble type that helps lower LDL ('bad' cholesterol). Fibre also slows digestion and stabilises blood sugar. Studies show that increasing fibre intake significantly reduces CVD risk and mortality. Pulses and wholegrains are also a good source of magnesium, which helps relax blood vessels while the fibre they supply manages cholesterol levels. Enjoy porridge, unsweetened muesli, pulses and beans regularly. When you increase fibre, you also need to drink more fluids to help it work more effectively. Aim for about three portions of wholegrains daily. 8. Seeds Coriander seeds can help you manage cholesterol levels, while pumpkin seeds can help maintain healthy blood vessels – they're also a tasty top up to your calcium, magnesium and zinc intake. 9. Dark chocolate (85% and above) and green tea Both dark chocolate and green tea contain flavonoids that help lower blood pressure, but green tea also contains antioxidants that help lower LDL cholesterol and improve blood vessel function. What foods to avoid for a healthy heart Processed meats and red meat A high intake of processed and red meats is associated with increased CVD risk. Cutting back on processed meats – such as sausages and burgers – can contribute to better heart health. Try swapping out meat for plant-based sources of protein. Refined carbs and sugars Studies show that diets high in refined carbs and added sugars are linked to adverse CVD outcomes. Try swapping desserts like cakes, biscuits, sweets and pastries for fresh fruit and yogurt. Excess salt Watch your intake of salt: that means cutting back on processed foods and takeaways. High sodium intake is associated with increased blood pressure, which is a risk factor for CVD. Try slowly reducing or halving the salt you use in recipes, and avoid added salt at the dinner table. Alcohol drinks Keep your alcohol consumption within government guidelines, and aim to have at least two consecutive days a week that are alcohol-free. Discover more in our guide from Drinkaware on how to drink responsibly. What else can I do to protect my heart? Regular exercise Regular physical activity is associated with a significant reduction in CVD risk. Aim for at least 150 minutes of moderate intensity (brisk walking, cycling) or 75 minutes of vigorous intensity (such as a HIIT workout) aerobic exercise per week. Prioritise sleep Research shows that poor sleep quality is linked to an increased risk of CVD and stroke. Aim for seven to nine hours per night, and try to go to bed and wake up at the same time every day, even at weekends. Manage stress Chronic stress contributes to high blood pressure and other cardiovascular risk factors. Try to add stress management techniques to your daily routine, like meditation and mindfulness. And, laugh more – laughter is known to lower stress hormones. For more information on heart health visit bhf.org.uk or find more recipes and tips for a healthy heart in our guides: Spotlight on heart disease Top 10 tips for a healthy heart How to serve heart healthy portions How to lose weight and keep it off This page was last updated on 6 May 2026. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Try this deceptively nutritious torte: as well as delicious, rich flavours, it's packed with good-for-you ingredients that support mood and wellbeing
Dr Chintal Patel reveals how simple shifts to your daily diet and lifestyle can support brighter, healthy-looking skin that feels nourished and radiant
Did you know the skin is the largest organ in the body? It acts as a protective barrier, regulates temperature, enables sensation and helps produce vitamin D. Our skin even has its own microbiome, which is essential for supporting our immune system. There are many factors that impact your skin, such as age, hormones and genetics. But, the good news is that your diet and lifestyle play a powerful role in keeping your skin healthy and glowing at any age. In fact, our skin is also a visible sign of our inner health, often reflecting what’s going on inside our bodies. Let’s explore how to feed your skin for optimal wellbeing. Eat more of these foods A rainbow of fruits and vegetables Variety is key to providing the vitamins and antioxidants our skin needs to repair external damage. Yellow, orange and red foods are rich in beta-carotene, which the body converts to vitamin A and retinol, both essential for healthy skin. Try swapping white potatoes for sweet potatoes or butternut squash in your cooking. Healthy fats Eating the right types of fats is important, especially omega-3 fatty acids, which strengthen the skin’s natural moisture barrier and keep it hydrated. They also support collagen production, vital for skin elasticity and firmness. Good sources include oily fish such as salmon and mackerel, as well as flaxseeds, chia seeds and walnuts. Protein This is a building block for collagen and keratin, which are essential for skin strength and elasticity. Add more lean protein sources, such as chicken, fish, tofu and tempeh, to your meals. Zinc & selenium Both are essential trace minerals that our bodies can’t make, so we must get them from our diets. Zinc supports wound healing and healthy cell turnover, key for acne-prone skin. Selenium acts as a powerful antioxidant, protecting skin cells from free radical and UV damage. Good sources include pumpkin seeds, beans, lentils, chicken, eggs, brazil nuts, seafood and wholegrains. Water & hydrating foods Adequate hydration supports skin plumpness and elasticity. Try to drink water at regular intervals throughout the day, and include hydrating foods like cucumber, watermelon and soups to help ‘eat’ your water. Foods to limit Ultra-processed foods These are often low in nutrients and high in sugar, salt and unhealthy fats, which can trigger inflammation and, in turn, affect skin health and accelerate ageing. Excess sugar Too much sugar drives a process called glycation, which damages collagen and elastin, the proteins that keep skin firm and smooth. Alcohol Excess alcohol dehydrates the skin and impairs nutrient absorption, leaving it looking dull and less able to repair itself. What else can I do? Protect your skin UV damage from the sun is the leading cause of premature skin ageing. Apply a daily sunscreen with at least factor 30+ to keep your skin protected. Stay active Regular movement boosts circulation, helping deliver nutrients to skin cells and supporting overall skin health. Prioritise sleep Skin repairs and regenerates overnight, so aim for seven to nine hours of quality sleep each night to maintain a healthy complexion. Discover more content for healthy skin... The best biotin supplements 2025 - for dry skin, hair loss and more Collagen-boosting recipes Best zinc supplements 2025 - for immune health, wound healing and healthy hair and skin Eat your way to fabulous skin Liz Earle's top five secrets for radiant skin Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
Salmon & sweet potato super-green curry with chia seed raita
Rustle up this delicious and easy salmon curry packed with skin-boosting ingredients to help keep your complexion glowing. It also contains three of your 5-a-day
5 red flag symptoms you should never ignore
NHS GP Dr Chintal Patel tells you when you need to seek professional advice on those little niggles
As an NHS GP, I often see patients who don’t realise that their symptoms might be serious. They delay booking an appointment with their doctor as life is busy and it’s easy to dismiss certain health changes or tell ourselves ‘it’s probably nothing’ or ‘I’ll just see how it goes’. But sometimes, these seemingly small symptoms, especially if they persist over a period of time, can be a sign of something more serious that needs prompt attention. Here are five red flag symptoms that you shouldn’t ignore. If you experience any of these, book an appointment as soon as possible with your doctor and get it checked out. If you mention any of these symptoms to your surgery, they won’t hesitate to book you in to be seen as soon as possible 1. Unexplained weight loss Are your clothes feeling looser than usual? Have you found yourself tightening your belt to the next notch? Have you lost weight unintentionally without changing your diet or exercise routine? Losing weight without trying might even feel welcome, however, if it happens unexpectedly it can be a warning sign of something more serious. Unexplained weight loss can be linked to hormone conditions such as thyroid disease or diabetes, digestive problems such as coeliac disease and certain cancers. So, if you notice you are losing weight without changing your diet or exercise routine, book an appointment with your GP as soon as possible. A simple examination, set of blood tests or scans, can help to identify what’s going on and the earlier a cause is found, the sooner it can be treated. 2. Blood in your stool or urine If you notice blood anywhere it shouldn’t be, like in your stool or urine, it’s a red flag. It might be bright red blood on wiping, or dark red to black and tar-like mixed with your stool. Blood in your stool could be a sign of piles (haemorrhoids) or an anal fissure. However, it can also be a sign of bowel cancer. You might notice associated symptoms like a change in your bowel habit or persistent abdominal pain. Blood in urine can be due to a urinary tract infection, kidney stones or an enlarged prostate in men. However, it can also be an early sign of bladder or kidney cancer. Never ignore bleeding, even if it comes and goes or seems to get better. Book an appointment with your GP as it needs to be checked out. They may ask you to bring in a urine or stool sample or refer you for a scan or further tests to exclude anything serious. 3. A new lump or bump on your body Many lumps are benign, such as simple cysts or lipomas (fatty lumps). But a new lump that’s growing, hard, fixed in place or painful should always be checked out. In particular, lumps in the breast, testicles, neck or armpits need prompt attention. They can be a sign of cancer or other conditions that need treatment. Are you familiar with checking these areas for lumps? It’s important to feel your body and know what’s normal for you, so that you can spot when something changes. Regular examination of these areas can help to identify any new lumps or bumps. Try to make it a monthly practice. If you find a lump, don’t panic: most lumps turn out to be harmless. But do see your GP as soon as possible so they can examine the lump and, if needed, refer you for a scan, a biopsy or to a specialist for further tests 4. A changing mole If you have moles on your body, it’s a good idea to check them regularly. An easy way to do this is to photograph them at regular intervals. This allows you to objectively notice changes over time that you might not pick up otherwise. If you notice any changes such as increase in size, irregular shape, darker pigmentation, itching, crusting, bleeding or any new lesions, these are all red flags. Book an appointment with your GP to get it assessed. It could be a sign of skin cancer and your GP can look at it with a dermatoscope or refer you to a dermatologist to review it. 5. A persistent cough If you have a persistent cough that lasts more than three weeks, especially if it is dry, getting worse or if you are coughing up blood – this needs checking out. A persistent cough may be a sign of asthma, other chronic lung conditions or cancer. Book that appointment with your GP as soon as possible. They will be able to examine your chest, may take some blood tests or refer you for an X-ray or further tests to investigate. The earlier we identify any problem, the easier it is to treat. If any of these changes sound familiar, don’t wait. Book an appointment with your GP and get it checked. Looking after your health now is the best gift you can give your future self. Watch more health advice from Dr Chintal on the new Good Health TikTok and Instagram channels, @GoodHealthByGoodFood.
Maximise your mobility and ease arthritis symptoms with expert dietary advice from Dr Chintal Patel, plus a recipe to get you started
Our joints are essential for keeping us moving, whether that’s getting out for a walk, carrying home the shopping or simply staying active day to day. As we age, natural wear and tear, inflammation and joint changes can lead to stiffness, discomfort or conditions like osteoarthritis. The good news? What we eat and how we live can make a real difference. Nutrients like omega-3 fatty acids, antioxidants and vitamin D can help reduce inflammation and support joint structure and function. Diets rich in colourful, plant-based foods – such as the Mediterranean diet – are linked to a lower risk of inflammatory joint conditions. In addition, simple lifestyle habits like regular movement, maintaining a healthy weight and supporting gut health all play a part in protecting our joints. Here, we’ll explore the key foods and nutrients to prioritise, what to limit and how to make everyday choices that will help to keep your joints healthy for the long term. Eat more of these foods Omega-3 Oily fish like salmon, mackerel and sardines are rich in omega-3 fatty acids (EPA and DHA), which have been shown to reduce joint pain and stiffness in people with rheumatoid arthritis and other inflammatory conditions. Aim for one or two portions of oily fish a week. If you’re plant-based, then flaxseeds, chia seeds and walnuts can help. For inspiration on ways to get oily fish into your diet, check out our salmon recipes, mackerel recipes and sardine recipes. Colourful fruit & veg Berries and leafy greens in particular are loaded with antioxidants such as vitamin C, flavonoids and polyphenols. These compounds help to reduce oxidative stress in our bodies, a key driver of joint damage and inflammation. Aim to 'eat a rainbow' of fruit and veg daily, and include cruciferous vegetables and berries regularly. Vitamin D & calcium Calcium, which is in leafy greens, dairy, fortified plant milks and tofu, works together with vitamin D to keep bones strong and joints well supported. Spending time outdoors and incorporating oily fish, eggs and fortified foods can help boost vitamin D levels naturally. Wholegrains Wholegrains such as oats, brown rice and quinoa provide fibre and B vitamins. They help reduce chronic inflammation by supporting a healthy gut microbiome and steady blood sugar levels. Extra virgin olive oil Extra virgin olive oil is rich in polyphenols, which have natural anti-inflammatory effects. Regular consumption has been associated with improved arthritis symptoms and joint function. Foods to limit Ready meals Ready meals are often low in fibre and essential nutrients, and high in refined carbs, unhealthy fats and salt – all of which can trigger inflammation and are linked to weight gain, adding pressure to joints. Excess sugar Excess sugar has been linked to higher levels of joint pain in people with arthritis. Swap sugary drinks for herbal tea or water and try a handful of nuts or seeds instead of sugary snacks. Red & processed meats Red and processed meats can raise levels of inflammation in the body. Swap them for plant-based proteins like tofu or tempeh, or oily fish like salmon and sardines, in your meals. What else can I do? Regular exercise Research shows that regular aerobic exercise helps to reduce joint pain and stiffness while improving mobility. Strength training twice a week is also recommended to build muscle around the joints, supporting stability and reducing inflammation. Aim for 30 minutes of moderate exercise, most days, to keep joints healthy. Maintain a healthy weight Carrying excess weight puts extra stress on joints, increasing pain and the risk of joint conditions. Keeping a healthy weight through a balanced diet and activity helps protect your joints over time. Vitamin D supplementation The NHS guidance is that most adults and children over the age of one should take a daily supplement of vitamin D, particularly during autumn and winter to support bones and joints. Some people may benefit from taking it year round – check with your GP. Discover more healthy eating content... Eat well for... diabetes What to eat during menopause Popular weight loss diets Eat well for... heart health Food for fertility: what to eat if you're trying to conceive Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
Enjoy all of your 5-a-day in one easy traybake designed for supporting joint health. For best results, use two large trays so the vegetables can roast evenly
Dr Chintal Patel explores a diet to ease menopause symptoms, covering foods to include, ones to avoid and simple lifestyle actions for relief
Menopause usually occurs in women between the ages of 45 and 55, although it can occur earlier naturally or following surgery to remove the ovaries or womb. It is marked by a drop in oestrogen levels, and this hormonal shift can bring a range of symptoms including hot flushes, mood changes, brain fog, sleep problems, weight gain and an increased risk of osteoporosis and heart disease. While every woman’s experience is unique, research shows that diet can play a powerful role in easing symptoms and supporting long-term health. Eating a variety of whole, plant-based foods rich in calcium, fibre, healthy fats and natural phytoestrogens can help balance hormones, support bone and heart health and reduce inflammation. The Mediterranean diet has been associated with fewer menopausal symptoms and a reduced risk of chronic disease. Small, consistent changes to your plate can make a big difference in how you feel and thrive during this transition – here’s some advice to that end. Foods to include in your diet Phytoestrogens Tofu, tempeh and edamame are plant compounds that can mimic oestrogen in the body. Further research is needed but these may help to reduce symptoms of menopause in some women. Calcium-rich foods Dairy and leafy greens such as kale, spinach, broccoli and pak choi are excellent sources of calcium and vitamin K, essential for bone health. Adequate intake of these nutrients, along with vitamin D, can help reduce the risk of osteoporosis post-menopause. Oily fish Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to support mood, cognitive function and cardiovascular health during menopause. Wholegrains Oats, brown rice, barley and quinoa provide dietary fibre and B vitamins. They can help with weight management and reduced risk of cardiovascular disease in postmenopausal women. The fibre found in wholegrains supports our gut microbes which play a role in how well your body can use phytoestrogens, and they also influence your oestrogen levels. Nuts and seeds Flax, chia and sesame seeds are high in lignans, which your body changes into phytoestrogens. They may help with symptoms, and are high in omega-3 fatty acids. Foods to limit Ultra-processed foods Pastries, packaged snacks and ready meals are often high in added sugar, salt and unhealthy fats. Regular consumption has been linked to worse menopause symptoms and an increased risk of chronic health issues. Try to cook from scratch as often as possible. Caffeine Caffeine can trigger hot flushes and worsen sleep. Try decaffeinated drinks or mint tea which can be helpful for bloating and digestion, too. What else can I do? Exercise In particular, weight-bearing, strength training and aerobic exercise are important for protecting bone health, supporting cardiovascular function, improving mood and reducing hot flashes. Aim for at least 150 minutes (moderate intensity) or 75 minutes (high intensity) exercise per week. Incorporate at least two strength-training exercises such as weight training, pilates or using resistance bands. Prioritise sleep Hormonal changes can disrupt sleep. Aim for seven-nine hours of sleep per night. Create a calm evening routine and reduce caffeine after midday. Stress management High levels of stress hormones can worsen menopause symptoms like irritability and brain fog. Mindfulness and relaxation techniques like yoga or meditation have been shown to help in reducing menopausal symptoms and improving emotional wellbeing. Try to incorporate small pockets of mindfulness or gratitude into your day. Discover more healthy eating content... How to stock your kitchen to help ease menopause symptoms Eat well for...bone health The BBC Good Food Podcast - Menopause and diet Not just for gym bros: why women need to eat more protein too (and how to get it) How to get the most out of supplements Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall well-being. @drchintalskitchen All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Dr Chintal Patel explains how making mindful food choices can help prevent and manage diabetes
Diabetes is a condition where your body cannot produce enough of a hormone called insulin, resulting in blood sugar (glucose) levels that are too high. When you eat or drink, carbohydrates in your food are turned into glucose. Insulin regulates blood glucose by moving this glucose from the bloodstream into your cells so that it can be used for energy. There are two main types of diabetes, type 1 which is an autoimmune condition where the body produces no insulin, and type 2 where the body becomes resistant to insulin or doesn’t produce enough of it. This means that sugar builds up in the blood. Over time, high blood sugars can cause problems in almost every organ in your body and can lead to complications like heart disease, kidney problems and nerve damage. While genetics and ethnicity can play a role, research shows that lifestyle factors such as diet, physical activity and weight management are crucial in preventing or controlling type 2 diabetes. Therefore, by focusing on nutrient-rich foods and small achievable changes to your daily habits, you can improve blood sugar control, reduce the risk of complications and even prevent type 2 diabetes. Foods to include in your diet High-fibre foods These include whole grains (oats, quinoa), legumes (lentils, chickpeas), fruits (berries, apples with skin) and vegetables (broccoli, leafy greens). Fibre helps slow sugar absorption and improves insulin sensitivity. Healthy fats Increase mono- and poly-unsaturated ‘good’ fats in your diet. Use olive oil and rapeseed oil in cooking. Add a portion of oily fish such as salmon or mackerel (high in omega-3) to your diet once a week. Nuts and seeds such as walnuts, flaxseed and chia are also high in good fats. There is considerable evidence that omega-3 reduces the risk of heart disease. Do eat these in moderation as fats are high in calories and can cause weight gain. Prebiotics and probiotics Prebiotic foods such as onions, garlic or spinach and probiotic foods such as kefir or kimchi can help to support gut health, which has been linked to better blood sugar control. Fruits and vegetables It is a myth that diabetics should avoid fruits. Yes, fruits contain natural sugar; however, like vegetables, they also contain vitamins, minerals and fibre and are important for a balanced diet. It’s always better to eat the whole fruit rather than drinking fruit juice. Foods to limit Refined carbohydrates These spike blood sugar levels rapidly – white bread, pasta and sugary snacks are among the culprits. Added sugars Limit sugary drinks and sweets, and look out for processed foods with hidden sugars which also cause spikes in blood sugar levels. Saturated and trans fats These are found in processed snacks and fried foods like crisps. These worsen insulin resistance and increase the risk of heart disease. Salty food Processed and packaged foods often contain high levels of salt that can elevate blood pressure, a common issue in diabetics. You do not need to exclude these foods from your diet completely; it’s about small, sustainable changes that you can maintain long-term. What else can I do? Exercise regularly Walking, cycling or strength-training improves insulin sensitivity and supports weight management. Prioritise sleep Seven to eight hours of quality sleep helps regulate hunger hormones and improves glucose metabolism. Manage stress Encourage mindfulness, yoga or hobbies to lower cortisol levels, which can spike blood sugar. Routine check-ups If you have been diagnosed as diabetic, then it is important to have regular check-ups and monitoring with your doctor. Read more about healthy eating... Is your loaf of bread as healthy as you think? Nutritionists share their favourite healthy budget ingredients Eat well for...immunity Eat well for...gut health Eat well to...boost your brain power Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall well-being. @drchintalskitchen
Foods for fertility: what to eat if you're trying to conceive
Dr Chintal Patel explains which foods can boost your fertility and what to avoid
Fertility is the ability to conceive and support a healthy pregnancy, and while it’s affected by many factors, such as age, genetics and overall lifestyle, nutrition is an important factor – and one you’re able to influence easily. A balanced diet can support hormone regulation, menstrual health, egg and sperm quality, as well as reduce inflammation, all of which play important roles in reproductive health for both women and men. Key nutrients like folate, omega-3 fatty acids, antioxidants and a Mediterranean-style diet have been linked with improved fertility. While no diet guarantees conception, here are some suggestions to help give your body the best possible chance. Foods to include in your diet Leafy greens Spinach, kale and chard are rich in folate, iron and antioxidants. These nutrients support hormonal balance. Folate is particularly important as it’s essential for creating new cells, such as red blood cells. Try blending leafy greens into sauces to add a boost of nutrition. Berries Blueberries, raspberries, and strawberries are rich in antioxidants like vitamin C and anthocyanins. These compounds help protect reproductive cells from oxidative stress, a process where unstable molecules called free radicals damage cells, including eggs and sperm. Frozen berries are just as good as fresh, available all year round and often a lot cheaper. Oily fish, nuts and seeds Salmon, mackerel, and sardines, as well as almonds, walnuts, flaxseeds, and chia seeds, are good sources of omega-3 fatty acids and zinc. Omega-3s help reduce inflammation and promote healthy blood flow to the reproductive organs. They also support the development of a healthy baby by aiding in brain and eye development. Additionally, nuts and seeds provide essential nutrients like zinc and selenium, which are important for sperm quality and ovulation. Wholegrains Quinoa, brown rice, and oats are high in fibre, B vitamins and iron. They help stabilise blood sugar levels, supporting hormone balance and regular ovulation. Try to make simple switches to brown rice and wholemeal pasta first and slowly add in a larger variety of wholegrains. Foods to limit Ultra-processed foods Can often be high in trans fats and refined sugar, which negatively impacts hormone regulation and ovulation. Try to cook from scratch as much as possible. Reduce caffeine & avoid alcohol NHS guidelines suggest limiting caffeine to under 200mg a day – that’s about two cups of instant coffee – but don’t forget there’s caffeine in cola, energy drinks and chocolate, too. Try to switch to a caffeine-free version and avoid alcohol if you’re trying to get pregnant. Unpasteurised dairy products Like soft cheese or unpasteurised milk should be avoided because they can contain a harmful bacteria called listeria. This can cause an infection called listeriosis which can lead to miscarriage or still birth. Always read labels and opt for pasteurised dairy products. What else can I do? Folic acid or folate Folic acid or folate is particularly important for women trying to conceive to prevent neural tube defects in the foetus such as spina bifida. It is difficult to get the required amount of folate you need through diet alone, so the NHS recommends 400mcg folic acid daily when trying to conceive and up to 12 weeks of pregnancy. This dose may be higher if you have other medical conditions. Stop smoking Smoking has been shown in studies to be linked to reduced semen quality and reduced fertility in women. The NHS offers free help and support to stop smoking. Reduce stress Studies show that high stress levels can cause menstrual irregularities and fertility issues. Try to practice meditation or mindfulness exercises daily. Discover more about healthy eating... What can I eat when pregnant? How much protein do I need? Electrolytes: what are they and do I need to replenish them? Nutritionists share their favourite healthy budget ingredient What are the types of sugar? Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen