Eat to Your Heart's Content

It is estimated that your heart will beat over 2.5 billion times if you live to 70. That is a lot of work for an organ just a little larger than your fist. So, taking care of your ticker should top your list of health priorities.

Thankfully, beating Singapore’s number two killer (according to the Health Promotion Board) is easy. It all boils down to eating right. A high-fibre, high-unsaturated fat, and low-trans fat diet is key. Within the food groups that lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and reduce harmful triglycerides that cause heart disease and stroke, there are five super foods that are considered the most effective: salmon, beans, nuts, berries, and alcohol.

We check out places that serve up yummy concoctions that include these foods so you can enjoy eating your way to a healthier heart.

1. Serving Up Salmon

Not all fats are bad. Omega-3 fatty acids, for one, are great for the heart. They make arteries more flexible which reduces blood pressure and prevents inflammation. They reduce plaque build-up on artery walls by making bad cholesterol lighter and less likely to stick to the inside of blood vessels. They also strengthen the heart and its valves, promoting better heart function. Finally, omega-3 fatty acids function like natural pace-makers, regulating the electrical impulses that keep the heart beating consistently. Talk about super food!

One of the most abundant sources of omega-3 fatty acids is salmon. At Marché Mövenpick Raffles City, Norwegian salmon is used. You can have your salmon smoked and served in with your greens (Smoked Salmon Salad Served with Crispy Sourdough Stick, S$16.80++); as a pizza topping (Norwegian Smoked Salmon White Pizza with Horseradish Cream, S$27.50++); or nestled in French crepes (Norwegian Smoked Salmon Savoury Crepe with Roasted Capsicum Spread $19.50++) made to order.

Just because you are eating healthily does not mean you cannot have a burger every now and then. At The Manhattan FISH MARKET, sink your teeth into a Pepper Mayo Salmon Burger (S$13.95) that comes with a salmon fillet poached in a delicious stock that helps the fish retain its natural flavour, a sunny side up egg, and a peppery mayonnaise sauce that adds heat to the meal. Another spicy salmon special is Grilled Salmon with Black Pepper Sauce (S$16.95). The generous portion of fish is served with ultra-smooth mashed potato with gravy and vegetables on the side. For pasta fiends, Creamy Salmon Penne (S$15.95) with chunks of salmon in a luscious sauce makes a fine choice.

2. Bean-counting

Beans – black beans, kidney beans, lima beans, soybeans, and lentils - are high in soluble fibre, making them great for combating bad cholesterol. They are also an excellent source of lean protein and almost fat-free.

For a bean-filled meal, Mexican food is your best bet. Done in the style of a Mexican cantina Muchos Mexican Bar & Restaurant has an extensive menu dominated by Mexican staples like burritos(wheat flour tortilla wrap), fajitas (flour or corn tortilla), enchiladas (corn tortilla rolled around selected fillings) and quesadillas (flour or corn tortilla served in triangular pieces). Their enchilada (from S$21.90) filled with chicken or grilled beef topped with sour cream, cheese, tomato serrano sauce and pico de gallo (a tomato, onion and chilli salsa) comes with a side of refried beans. Their burrito (S$18.90) is a fat wrap filled with hot grilled chicken, vegetable or beef and beans. The side of fresh guacamole has generous chunks of creamy avocado that goes perfectly with the dish. Another bean creation is the Chilli Corn Carne (S$18.90), a hearty stew of chilli peppers, beef, tomatoes and beans seasoned with spices. This quintessential Mexican chilli goes very well with the steamy white rice that comes with it.

3 and 4. Nuts About Berries

Third and fourth on the list of foods good for the heart are nuts and berries. Nuts like almonds and walnuts are rich in antioxidant vitamin E, zinc, calcium, iron, phosphorus, potassium and magnesium; and contain virtually no cholesterol.

Instead, they are rich in monounsaturated oils, protein and fibre. Berries are high in antioxidants, anti-inflammatories which reduce risk of heart disease and cancer, fibre, and minerals. Blueberries are also high in polyphenols which prevent cell damage that causes unhealthy blood vessels.

At Cedele, there is a wide selection of desserts that feature nuts and berries. One of their signature cakes is the Carrot Walnut cake (S$6.30/slice, S$48 whole cake), a towering slice of moist confectionary studded with walnuts, and shredded carrots; and finished with frosting covered with Californian walnuts on the side. The Blueberry Hazelnut Cheesecake (S$6.30/slice, S$48 whole cake) has fat globs of blueberries embedded in the smooth cheesecake and a crunchy hazelnut topping that adds texture to the cake. The pavlova is an iconic New Zealand dessert of meringue crowned with fresh fruit. Cedele’s Mixed Fruit Pavlova (S$6.50) is a light and airy creation with tart strawberries, blueberries and kiwi to temper the sweetness of the meringue. Then, there are pies and tarts with berries (S$4.50 each): Strawberry Tartlet, Blueberry Tartlet, and Apple Blueberry Crumble Pie.

5. Drink to Good (Heart) Health

Drinking to your health is not just a saying. According to the Mayo Clinic, one (for women) or two (for men) drinks a day could reduce the risk of heart disease. Alcohol makes blood less likely to clot, boosts good cholesterol levels and cuts downs C-reactive protein that leads to inflammation of arteries. The best type of alcohol to consume is red wine. An agent called Resveratrol which is found on the skins of red grapes offers protection against cardiovascular disease.

Check out the drinks list at Salt tapas & bar for their extensive selection of reds. There are dozens (from S$16 per 150ml) you can choose from as you indulge in Spanish appetisers. A favourite with guests is the dinastia vivanco crianza (S$20++ per glass and S$99++ per bottle) The 2008 red is a heady mix of balsam wood, tobacco, cinnamon, clove, violets, and black fruits aromas leading to a ripe, sweetly-fruited, nicely-proportioned Crianza (ageing).

Healthy food can certainly be delicious as well. Now that you know just what can strengthen your heart, you can go right ahead and eat to your heart’s content. Have a hearty, healthy meal!

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