Mushrooms, extra-virgin olive oil and garlic : protective and anti-inflammatory ingredients including fibre and blood pressure lowering potassium.
Legumes: high in fibre and associated with positive cardiovascular benefits. Don’t eat too many baked beans though as they do contain sugar.
Eggs (cooked in a little knob of high quality butter): a great healthy satiety ingredient. The fat makes you feel less likely to reach for a carb or sugar hit mid morning. The cholesterol content is irrelevant to most people.
According to Dr Ali Khavandi, our ‘Cooking Cardiologist’, ‘The ability to cook eggs is probably the fundamental culinary skill and a beautiful illustration of the relationship between simple ingredients and quality meals’. We’re going to create scrambled eggs here, but for many other options just put ‘eggs’ into the search box here on our website.
Avocado: a whole-food that is rich in protective monounsaturated fats. Satiety and beneficial for cholesterol.
If you add a slice of bacon, choose quality over quantity. You can read Dr Ali Khavandi’s advice about processed meat here
Add extra vegetables for their protective qualities (asparagus here, but choose whatever is in season and buy local produce if possible). Read a list of protective foods here.