Gemma Atkinson’s impressive physique isn’t just down to her regular workouts, but also a diet rich in avocados, organic eggs and leafy greens such as spinach and asparagus.
The 40-year-old actress and former Strictly Come Dancing star told Women’s Health Magazine that she’s a big fan of foods with healthy fats, such as avocado.
The fruit, which can be bought for as little as 63p, is packed with key nutrients, healthy fats and fibre, offering a host of health benefits. According to Healthline, they contain anti-inflammatory and antioxidant compounds which could help reduce the risk of heart disease.
More specifically, they can improve heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, which can accumulate as plaque in artery walls.
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The Good Food website adds that avocados are a source of potassium, folate and fibre, all beneficial for the heart and cardiovascular system.
They’re also one of the richest known fruits for phytosterols, plant compounds useful for managing cholesterol levels.
When hunger strikes, Gemma loves to snack on nuts, also known for their many health benefits.
Nuts and seeds have been hailed as a valuable source of omega-3 by Dr Claire Merrifield, a GP at Selph, who highlights chia seeds, flaxseed, and walnuts as top choices.
She explained: “In addition to omega-3 fatty acids, nuts have a whole host of bioactive compounds such as vitamins, minerals and antioxidants.
“In fact, eating a handful of nuts a day can reduce the risk of cancer by 15%, the risk of heart disease by nearly 30% and the risk of premature death by 22%.”
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The National Library of Medicine backs this up, citing cohort studies that link higher nut consumption to lower risks of specific cancers like colon, lung, and pancreas cancer, as well as a 21% drop in cancer deaths from eating 28 grams of nuts daily.
Furthermore, Roswell Park Comprehensive Cancer Center lists an ounce of peanuts, certain tree nuts (walnuts, almonds, pistachios) and/or seeds consumed most days as those used in studies.
However, the website says no single compound or specific type of food will prevent cancer, so it’s best to eat a variety of nuts and seeds.