How functional foods may help your heart

Most of us want to keep our hearts healthy. Increasingly in that quest, some of us are turning to functional foods, in addition to eating well, exercising and maintaining our weight.  

According to most definitions, “functional foods” are foods or drinks that provide a health benefit beyond basic nutrition, such as milk with added vitamin D and orange juice boosted with calcium. Fortified foods, along with other enhanced or enriched foods, are considered functional foods.

They’re foods fortified “with natural substances to make them work better than they would,” says Dr Christine Gerbstadt, a doctor and dietitian. Heart-healthy added nutrients include substances, such as omega-3 fatty acids, plant sterols and stanols, and calcium.

It’s because of these beneficial nutrients, and the fact that many of us are troubled with high blood pressure and cholesterol, that we’re turning to fortified foods in growing numbers. The question is, can functional foods help?

Focusing on functional foods

Shoppers have been giving the food manufacturers their support each time they make a purchase of a functional food item.

While studies are still unravelling the secrets of how nutrients such omega-3 fatty acids and plant sterols and stanols may help maintain healthy cholesterol levels, food manufacturers are rushing to add these and other nutrients to everything from tea to granary bread.

Stroll down almost any supermarket aisle and you’ll find dozens of foods that fall under the broad label “functional” including:

• Bread
• Cereal
• Pasta
• Margarine
• Milk, yoghurt and cheese
• Eggs
• Soya products
• Juice
• Tea
• Even pet food

Are extra nutrients boosting the nutrient profile of these foods in turn boosting our health? All of the health professionals we spoke with answered with a very qualified yes.

“Functional foods, including whole foods and fortified, enriched or enhanced foods, have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis, at effective levels,” says Gerbstadt. “There are many heart benefits to eating foods high in polyunsaturated fats, plant sterols, omega-3 fatty acids and potassium.”

Others echo these sentiments, adding that there’s strong evidence for the health claims of some nutrients - such as plant sterols and stanols and omega-3 fatty acids - but weak, or non-existent evidence for others.

“Remember, manufacturers are trying to sell a product, and some of it makes more sense than others,” says dietitian Elaine Magee.

For example, wholemeal bread with added fibre will always be more diet-sensible than fizzy drinks laced with antioxidants or chocolates pumped with omega-3s.

“You still need to look at the label and ask yourself, ‘Is this my best choice?’” says Magee.

How functional foods may help your heart

A typical fast-food style diet is short on calcium, fibre, magnesium, potassium and vitamins A (as carotenoids), C and E. Add to that our love affair with saturated fats, sugars and salt, and many of us are on our way to - or are already coping with - high blood pressure, high cholesterol, diabetes and obesity.

Though you can likely find functional foods enriched with just about any nutrient you choose, here are some of the key nutrients experts say boost heart health. You can find these ingredients in almost everything from eggs to margarine spreads.