Cardiologists recommend one fruit at 11am to cut cholesterol, weight and blood pressure

Making a simple diet swap around 11am can help you on your way to becoming healthier

Heart experts are recommending that people make a simple diet swap to their daily routine, which can help reduce cholesterol, weight, and high blood pressure. The British Heart Foundation website shares the top foods and diet choices that can help you eat your way to a healthy heart.

Maintaining a healthy weight and heart is vital to avoid chronic conditions like high cholesterol and poor blood pressure. Elevated cholesterol levels pose significant health risks as they can result in plaque accumulation within the arteries.

This can obstruct blood circulation and heighten the chances of experiencing a heart attack, stroke, or other heart-related conditions. This condition, called atherosclerosis, may also contribute to peripheral artery disease (PAD).

As for high blood pressure, the NHS says: "If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as your brain, kidneys and eyes. If it's not treated, it can increase your risk of serious conditions such as heart disease and heart attacks."

Carrying excess weight can also result in a range of health issues and heighten the likelihood of severe conditions such as heart disease, type 2 diabetes, and specific types of cancer. Additionally, it can diminish the overall quality of life by hindering breathing, reducing mobility, and negatively influencing mental well-being.

Besides exercise and making healthy lifestyle choices, like cutting out alcohol and quitting smoking, improving what you consume can really make a difference. The British Heart Foundation says: "Regularly including the following foods and habits in your diet can help to keep your weight down and your cholesterol and blood pressure healthy."

As one of its recommended habits, the organisation says making a healthier choice at 11am can help you reach your goals. The heart expert says: "Swap your 11am biscuit for a piece of fruit, which will help you towards your 5-a-day. It’s also low in fat and is a great source of fibre."

If you get peckish before lunch, opting for a biscuit isn't the healthiest choice you could make. Plus, it will likely spike your glucose and won't keep you feeling full for very long. On the other hand, the carbohydrates and natural sugars found in bananas offer a quick and lasting energy boost, making them ideal for a pre-workout snack or an afternoon energy lift.

Bananas are also an excellent source of potassium, a mineral crucial in managing blood pressure and may lower the risk of heart disease. Research indicates that boosting potassium consumption, particularly through potassium-rich foods such as bananas, may be more beneficial for reducing blood pressure than merely cutting back on salt.

For instance, one study revealed that adding just one extra gram of potassium daily—approximately the amount found in two medium bananas—can lead to a notable decrease in blood pressure levels. The soluble fibre in bananas also help reduce the absorption of cholesterol into the bloodstream

This low-calorie fruit contains vital vitamins and minerals, including vitamin B6, C, and manganese. Bananas have various potential advantages, such as better gut health, improved blood sugar management, and stronger bones, too. For instance, bananas are rich in fibre, which supports digestion and encourages regular bowel movements, helping to stave off constipation.

Additionally, bananas contain tryptophan, an amino acid that can be transformed into serotonin, a neurotransmitter that aids in mood regulation and enhances overall well-being. It's important to note that while bananas are generally healthy food, they should be enjoyed as part of a balanced diet, especially for individuals with diabetes or those following a low-carb diet.