What to eat to help beat common health problems

• Heart disease
• High blood pressure
• Premenstrual syndrome (PMS)
• Depression
• Osteoporosis
• Poor vision

Check out our full range of health benefits guides, including what a balanced diet is, how much exercise you should do and what to eat for your age.

1. What to eat for heart disease

You may be advised by your GP to keep your cholesterol in check, to help manage your risk of developing coronary heart disease, stroke and vascular dementia. Cholesterol is a fatty substance that is transported in the blood, with the majority produced naturally in the liver. In fact, cholesterol is essential for health, but as with most things, it’s all about balance.

What is cholesterol?

As a fat, cholesterol is transported by a protein carrier in the blood called lipoproteins. You’re probably familiar with them, because they're often confusingly referred to as 'bad' cholesterol (low density lipoproteins or LDL) and 'good' cholesterol (high density lipoproteins or HDL).

But lipoproteins are not actually cholesterol, and both LDL and HDL will be present in a variety of different forms – the smaller and denser of which appear to pose the greater risk. Your unique mix of LDL, HDL and their sub-types depends on your combination of genes as well as your lifestyle.

Here are some ways to keep your heart health in check:

• Choosing healthier fats may help protect your heart. Aim to cut back on saturated fats (butter, fatty meat, biscuits, cakes and cream) and replace them with monounsaturated and polyunsaturated fats (oily fish, olive oil, avocado, nuts and seeds).
• Reduce your intake of refined carbohydrates (white versions of carbs) and sugar, replacing them with wholegrains and low GI carbohydrates.
• Enjoy a wide variety of fruit and vegetables – these contain vitamins and plant chemicals that help prevent the oxidation of cholesterol, which reduces the chance of it being deposited in the arteries. They also contain carbs, which give the body energy and fibre.
• Beans, pulses and porridge oats are high in a type of fibre that encourages the body to excrete cholesterol before it can be reabsorbed into the bloodstream. A high-fibre diet also keeps you full, so you are less likely to snack on fattening foods.
• Nuts help increase levels of HDL, or so-called 'good' cholesterol, as does oily fish, which contains an essential fatty acid called omega-3. Omega-3 may help protect the heart by preventing the blood from clotting. They may help reduce the risk of heart disease too, by encouraging the muscles lining the artery walls to relax, improving blood flow and regulating heart rhythm.
• There is evidence that substances called ‘plant-sterols’ and ‘stanols’ – which are added to certain foods including some spreads and yogurts – help reduce blood cholesterol levels. Even if you do eat sterol-enriched foods, it is still important to make sure you follow a healthy diet. Some foods are naturally rich in these plant sterols, such as avocado.
• Soya is a useful source of protein, fibre and unsaturated fats, all of which may help lower cholesterol. Soya products – such as soya milk and yogurt, tofu and miso – are a good source of polyunsaturated fats and are naturally low in saturated fat. Studies have indicated that eating 25g soya protein a day may lead to a 10 per cent reduction in both total and LDL cholesterol.
• Minimise your intake of trans or hydrogenated fats (often found in shop-bought biscuits and cakes); these are known to be one of the most dangerous fats for the heart.
• Measure your blood fats, including cholesterol levels, with a simple blood test. You can read more about how to get your cholesterol checked on the NHS website.

Tips to manage heart disease:

1. Include a minimum of five portions of fruit and vegetables in your diet each day.
2. Have oil-rich fish at least once a week.
3. Choose foods rich in unsaturated rather than saturated fats.
4. Keep your weight within a healthy range for you.
5. Aim for at least 30 minutes of exercise, five times a week.

For more information, visit The British Heart Foundation.

Be inspired by our heart-healthy recipes, including our burrito bowl with chipotle black beans and turkey meatballs.

2. What to eat for high blood pressure (hypertension)

People with high blood pressure have an increased risk of having a heart attack or stroke. High blood pressure means your heart has to work harder to pump the blood around your body. A reading of 140/90mmHg (140 systolic and 90 diastolic) is considered to be hypertension. Ideally, aim for a blood pressure reading below 120/80mmHg – speak to your GP or healthcare provider if you are concerned.

Here are ways to keep your blood pressure in check:

• There is a link between too much salt in your diet and high blood pressure. The body only needs a very small amount of sodium to function properly, and we eat much more than we need. Minimise your salt intake to 6g or less per day – that's the equivalent to 1 tsp per day.
• Fruit and vegetables are good sources of the mineral potassium, which may help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, aim to eat seven to nine portions of a variety of fruit and vegetables each day, focusing on vegetables.
• Dietary sources of magnesium, calcium and folate, such as green leafy vegetables (spinach, kale, pak choi and broccoli), wholegrain cereals, nuts and seeds, are essential for blood pressure management.
• The DASH diet (dietary approaches to stop hypertension) includes low-fat dairy and wholegrains, while avoiding excess meat and sugary foods. Have a look at our DASH diet recipes, including healthy porridge and chicken with crushed harissa chickpeas.

Tips to manage blood pressure:

1. Eat at least two servings of fruit or vegetables at each meal.
2. Take regular exercise and if you smoke, take steps to quit. Visit the NHS website for support.
3. Schedule time into your day to relax – stress increases the risk of high blood pressure.
4. Limit your salt intake to 6g or less per day.
5. If you are overweight, try to lower your weight into the healthy range for you. Being physically active plays an important part in this.

For more information about blood pressure, visit the British Heart Foundation.

Get cooking with our low-salt recipes, including tuna, caper & chilli spaghetti and tomato soup.

3. What to eat for premenstrual syndrome (PMS)

Countless women experience premenstrual syndrome (PMS), and many believe its unpleasant symptoms are unavoidable. Common complaints include low mood, anxiety, headaches and fatigue. There are many theories about the causes of PMS, including hormone levels, vitamin and mineral deficiencies, and blood sugar imbalance.

Here are ways to help manage PMS symptoms:

• Aim for low-GI, carbohydrate-rich foods, like oatcakes and wholegrains, which may help stabilise blood sugar levels and provide a sustained source of energy. This may also help manage cravings, irritability and mood swings.
• Research suggests that vitamin B6 (found in cereals, baked potatoes, bananas, chicken, beef, Marmite and avocado) may improve a number of PMS symptoms, including those affecting our emotions.
• Calcium-rich foods may also make a difference, and women with high levels of calcium in their diet tend to experience fewer symptoms. Choose dairy products, leafy green vegetables, soya, celery, cereals, dried fruits and almonds.
• Foods rich in fibre help prevent constipation and as a result manage oestrogen levels in the body. Porridge oats and dried fruits are useful sources.
• Foods containing phytoestrogens may help alleviate hormonal imbalances, but are not effective for all women. Foods rich in these natural compounds include flaxseeds, fermented soya products like tempeh, tofu and miso, as well as beans and pulses like chickpeas and lentils. These foods are thought to help manage the influence of oestrogen in your body, potentially reducing symptoms like breast pain.
• Aim to minimise sugar, salt and saturated fat. Cutting back on salt may help offset the bloating and fluid retention commonly associated with PMS.
• Avoid excess caffeine and alcohol, which may aggravate your symptoms – gradually reduce your intake, especially in the two weeks before your period.

Tips to manage PMS:

1. Eat a healthy, balanced diet, with plenty of fruit, vegetables and wholegrain cereals.
2. During the two weeks before your period is due to start, try eating a carbohydrate-rich snack or meal every two to three hours.
3. Exercise regularly to encourage the release of endorphins, which promote feelings of wellbeing.
4. Minimise stress. Find what works for you – whether that's yoga, meditation or exercise – and incorporate it regularly into your lifestyle.

Try our berry bircher, tempeh traybake and sesame salmon with purple-sprouting broccoli & sweet potato mash.

4. What to eat to help with depression

One in 10 people will experience depression at some stage in their lives. It’s important to recognise that it is a genuine health condition and must be treated in the right way for you. Although food and lifestyle choices can help with some symptoms, such as poor sleep, it will take more than diet to really help manage it. If you are concerned about your mental health, help is available – speak to your GP or visit the NHS website to find out more.

There are many situations that may trigger low mood or depression, these may have physical as well as psychological symptoms: lack of energy, sleep disruption, change in appetite, constipation and menstrual changes.

Here are ways to support a positive outlook:

• Increasing your intake of the omega-3 fatty acids found in oily fish, nuts and seeds may help lift your mood. Increase your intake of oily fish to two or three portions a week (unless you are planning a pregnancy or are a woman in your reproductive years). Add unsalted nuts and seeds to your diet and use rapeseed or walnut oil for cooking and dressing salads.
• Folate (folic acid), vitamins B6, B12 and magnesium deficiencies have all been linked to depression, so eat wholegrains, pulses, dairy products, eggs, nuts, dried apricots, yeast extract and dark chocolate.
• According to one study, aspartame, the artificial sweetener found in low-sugar and ‘diet’ products such as fizzy drinks and chewing gum, may make symptoms worse.
• Alcohol is a known depressant. Avoid alcohol, caffeine and too much sugar, as they play havoc with blood sugar control and may make your mood worse.
• Eat regularly and don’t skip meals – especially breakfast. Skipping meals sets the scene for fluctuating blood sugar levels.

Tips to help manage mood:

1. Eat a healthy, balanced diet.
2. Start the day well by having protein and carbohydrates at breakfast. This prevents blood sugar, energy and mood plummeting mid-morning, leaving you reaching for a pick-me-up such as sugary snacks or coffee.
3. Poor appetite is a common symptom of depression; if your appetite isn't what it should be, it's worth taking a vitamin and mineral supplement.
4. Drinking relaxing herbal teas, such as chamomile, may help you feel calm.
5. Regular exercise may be helpful and offer mental health benefits.

For more information, visit Mind or the Mental Health Foundation.

Try healthy pesto eggs on toast and salmon egg-fried rice.

5. What to eat for osteoporosis

Osteoporosis occurs when bones become weak, fragile and more porous; this may lead to fractures. The risk of developing osteoporosis increases steadily as we age. After the age of 35, we naturally lose bone density, making it increasingly important to eat the right foods and implement lifestyle changes to help maintain bone density and strength.

Here are ways to support bone health:

• Calcium and vitamin D are key nutrients for bone health. Calcium-rich foods include dairy products (milk, cheese and yogurt), calcium-set tofu, green leafy vegetables, almonds, canned salmon and sardines, and sesame and sunflower seeds. Vitamin D is vital for the absorption of calcium, but sadly it's found in only a few foods – oily fish, egg yolks and liver all provide useful amounts.
• Magnesium may have an important role in helping keep bones healthy. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green, leafy vegetables, such as spinach.
• Studies have found that a good intake of vitamin K may result in denser bones and fewer hip fractures; kale, broccoli and other green leafy veg are useful additions to your diet. However, if you are on certain prescribed medication, such as anti-coagulants like Warfarin, you should speak to your GP before making any changes to your diet.
• Eat less salt and consume less alcohol and fizzy drinks. A high salt intake may lead to calcium being leached from the bones and excreted by the body. Excessive alcohol intake may damage the cells that make new bone.
• Taking too much vitamin A in supplemental form is thought to weaken bones over time – studies suggest that an average of 1500mcg a day over many years may affect the density of your bones and make them more likely to fracture.

Tips for strong bones

1. Eat plenty of fresh fruit and vegetables, which contain the minerals potassium and magnesium – these may encourage bones to absorb key minerals, such as calcium. Fruit and vegetables also contain vitamin C and zinc, which are required for bone health.
2. Take regular weight-bearing exercise and quit smoking. Smoking leaches calcium directly from bones.
3. Stick to government guidelines on alcohol consumption and enjoy at least two alcohol-free days each week.
4. Make sure you get plenty of natural sunlight, particularly in the winter months. Vitamin D, which is vital for bone health, is synthesised in sun-exposed skin.

Our bone-healthy recipes include lentil salad with tahini dressing, roasted cauli-broc bowl with tahini hummus and sardines & tomatoes on toast.

6. What to eat for healthy vision

There is a strong link between diet and age-related macular degeneration (AMD), cataracts and glaucoma – three of the most common causes of impaired vision and blindness in people over the age of 60.

Here are ways to support your eyesight as you age:

• Studies have shown that those who eat a diet rich in fruit and vegetables are less likely to suffer from AMD and cataracts. To reduce risk of poor eyesight, you should consumer enough vitamin A, C, E, selenium and zinc. Additionally, carotenoids, lutein and zeaxanthin are believed to help protect the lens of the eye from damage from free radicals. These can be found in spinach, kale, broccoli, kiwi fruit, oranges, blueberries and peppers. Thanks to its healthy fat content, avocado also offers lutein and zeaxanthin that is easy to absorb.
• Those who eat moderate amounts of fish have a 12 per cent lower risk of developing cataracts, and it appears to help reduce AMD, too. A good intake of omega-3 fatty acids, found in oily fish, may also be useful in preventing glaucoma.
• Keep within guideline amounts for salt and saturated fat intake – regular high amounts of these may lead to high blood pressure, a condition believed to increase the risk of glaucoma.
• Caffeine increases pressure in the eye – for this reason, people with glaucoma are advised to avoid it. Excess dietary protein and trans fatty acids are also associated with increased risk of glaucoma.

Tips for healthy vision

1. As a minimum, eat your five-a-day of fruit and vegetables.
2. Include oil-rich fish at least once a week.
3. Smoking and obesity both increase the risk of AMD, so quit smoking and keep your weight within the ideal range for you.
4. Protect your eyes in the sun by wearing UV-blocking sunglasses.
5. Get your eyes checked regularly.

For more information, visit the National Eye Institute.

For healthy eyes, try poached eggs with smashed avocado & tomatoes, spaghetti with salsa & sardines, and sweetcorn & courgette fritters.

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Have you made changes to your diet to help manage a health condition? Share your experiences in the comments below.

This page was reviewed on 25 July, 2024, by Kerry Torrens.

Jo Williams is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages.

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