Whilst the sun is shining now’s the perfect time to go al fresco with a heart-healthy picnic. Salads are at the heart of every picnic and make a scrumptious and refreshing way to top up your 5-a-day and stock up on heart-healthy vitamins, minerals and antioxidants.  Studies have shown that eating a lot of fruit and vegetables can lower your risk of developing heart disease and some cancers.

Be adventurous and creative on the salad front:

• colour your salad with beetroot, cherry tomatoes, peppers and radishes, which are packed with antioxidants
• give your salad a fruity twist with apples, grapes, blueberries, raisins or strawberries
• cucumber is refreshing in hot weather, so chop some up and combine with tomatoes, olives and feta chunks for a Mediterranean experience
• Nuts are a great source of protein, vitamin E and selenium and essential fatty acids. They also help to promote healthy cholesterol levels, so add whole or chopped cashews, pistachios, almonds or walnuts for an instant crunchchunks of mackerel or sardines will give you a protein and omega 3 boost; if you’re vegetarian, try tofu, Quorn or kidney beans in your salad
• use couscous, bulgur wheat or brown rice as a base and combine with dried apricots, lentils, chickpeas, coriander leaves or whatever tickles your fancy
• don’t drown your salad in fatty dressings, add some vinegar, lemon juice, herbs and a dash of olive oil or use low fat mayonnaise
• enjoy an exotic fruit salad made of mangoes, pineapple, pomegranate, lychees and papaya
• Enjoy a heart-healthy lifestyle this summer by eating plenty of nutritious fruit and vegetables and taking part in daily exercise.

This content is provided by Heart Research UK working in partnership with Sovereign Health Care. The charity currently funds over £4m of research projects at 31 hospitals and universities across the UK and funded six of the first eight successful UK heart transplants. Sovereign Health Care is proud to support Heart Research UK through donations from The Sovereign Health Care Charitable Trust. If you would like to add your own support you can visit their site www.heartresearch.org.uk