Eating for a Healthy Heart

  • Eat fewer fried and fatty foods such as cream, butter, full-fat dairy products, fatty red meat, cakes, biscuits and takeaways – and find lower-fat alternatives instead.
     
  • If you have to use oil, go for one that is packed with monounsaturates such as olive oil or rapeseed oil.
     
  • Eat five servings of fruit and vegetables every day – they are low in fat and calories but will help to fill you up.
     
  • Go for high-fibre carbohydrates such as wholemeal bread, wholegrain cereals, brown rice and wholewheat pasta. They are far more filling than the white stuff.
     
  • Start your day with a bowl of porridge.
     
  • Use a little less meat in dishes like stews, soups and casseroles and add barley, lentils or beans instead.
     
  • Eat oily fish once a week. Lunch on sardines with toast or serve salmon for dinner.
     
  • Slash the salt content of your diet – check salt levels before you buy.
     
  • If you drink, stick to sensible limits – that means no more than 3-4 units a day for men and 2-3 units daily for women.
     

Tags: , , , , , , , , , , , , , , ,