heart4more.org.uk

Healthy Eating, Healthy Heart.

Did you know that a healthy diet can support in reducing the risk of developing coronary heart disease and reducing your risk of diabetes,  high blood pressure & best of all, stop you gaining weight.

It can also help lower your cholesterol levels and reduce your risk of some cancers.

Even if you already have a heart condition, a healthy diet can benefit your heart.

Balance Your Diet

We should all be aiming for a well balanced diet. The best way to understand what your body needs  is to think of foods in food groups.

Put these on your plate:

  •  Fruit and vegetables
  • A good amount of starchy foods such as bread, rice, potatoes and pasta. Opt for  wholegrain varieties wherever possible.
  • Include some milk and dairy products
  • Meat, fish, eggs, beans and other non-dairy sources of protein
  • Easier said than done, but choose options that are lower in fat, salt and sugar whenever you can.

Check out our Salmon Soba Noodles Recipe for some inspiration over on; Heart4More TV

Fruit and Veg

A well-balanced diet should include at least 5 portions of fruit and veg a day. Try to vary the types of fruit and veg you eat.

You can have them however you want; fresh, frozen, dried or tinned. Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.

Fats

To help look after your heart health it is important to make sure you choose the right type of fats.

So to help keep your heart healthy:

  • Replace saturated fats with small amounts of mono and polyunsaturated fats
  • Cut down on foods containing trans fats.
  • It’s also important to remember that all fats and oils are high in calories, so even the unsaturated fats should only be used in small amounts.

Saturated fat

Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.

Unsaturated fats

Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.

Saturated fat guidelines

At the moment UK guidelines encourage us to swap saturated fats for unsaturated fats.  You might have seen reports about a study we helped to fund which suggests there’s not enough evidence to back the current UK guidelines on the types of fat we eat. We think more research is needed before suggesting any major changes to healthy eating guidance.

Salt

Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease.

 

We all love a little cheeky treat, we all have our guilty pleasures when it comes to food & that is fine in moderation. However, its important to sustain your hair with the correct nutrients!

Rsoftware

1 Comment

  1. June 25, 2017
    Reply

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