Heart Health
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We can all do a lot to help keep our heart healthy, yet 7 out of 10 adults in the UK have blood cholesterol levels above the desirable level. Having a high blood cholesterol level is one of the risk factors associated with coronary heart disease. To point you in the right direction follow these top tips for a heart healthy diet. Top tips for a heart healthy diet
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| 1. | Some fat is essential for health, however it is important to watch the total amount of fat you eat and to eat the right types of fat. |
Healthy Eating for a Healthy Heart
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X | Limit foods high in saturated fat : e.g sausages and fatty cuts of meats, pies, fried fast food, butter, full-fat dairy foods, cakes, chocolate, biscuits, pastries, and foods containing coconut or palm oil. |
| √ | Swap to Unsaturated fat – these good fats can actually reduce cholesterol levels. So try to replace foods containing saturated fats with foods that are high in polyunsaturated fats e.g sunflower oil, soya oil and corn oil and sunflower and soya-based margarines and high in monounsaturated fats e.g olive oil and olive oil-based spreads, rapeseed oil, nuts and avocados. |
Did you know : Alpro Soya is low in saturated fat and naturally contains the essential omega 3 and 6 fats, these are polyunsatured fats which may help to keep your heart healthy.
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Aim to eat at least 5 portions of a variety of fruit and vegetables every day
Canned, frozen, fresh, dried and juiced fruit and veg all count.
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Include Oily fish once a week
Oily fish such as mackerel, sardines, fresh tuna, and salmon are a rich source of omega 3 fats. Plant sources of omega 3 include linseed and flaxseed oil, soya beans, brazil nuts and pumpkin seeds.
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| 4. | Eat More Fibre rich foods
Include more high fibre wholegrain foods into your daily diet such as wholegrain breakfast cereals, bread and pasta. A high intake of soluble fibre can help lower cholesterol levels. 'Soluble' fibre, is found in lentils, kidney beans, soya beans and other pulses, fruits and vegetables, and cereals such as oats and barley. |
| 5. |  Include soya products (such as Alpro soya alternatives to milk and yogurts).
The inclusion of at least 25g Soya protein a day as part of a diet low in saturated fat can help to lower cholesterol levels. (visit the Alpro website). |
| 6. | Limit salt
Eating too much salt in the diet has been linked to high blood pressure, a further risk factor for heart disease. Choose foods lower in salt, use less salt in your cooking and try not to add salt at the table. Aim for less than 6g salt a day (about a teaspoon full). |
