Heart healthy foods
Switch from foods high in saturated fat to ‘heart healthy’ choices. These foods will lower ‘bad’ LDL cholesterol levels, and raise ‘good’ HDL cholesterol levels which act as a protective measure.
Good heart healthy foods include avocado, salmon, sunflower seeds, olive oil and multigrain bread. Include oat based cereals (such as porridge), chicken or turkey and plenty of fresh fruit and vegetables.
Eating healthily doesn’t have to be boring. Gone are the days of having a lettuce leaf on a slice of dry crispbread or a stick of celery for lunch. There are plenty of tasty, fresh foods available which are good for both our hearts and our waistlines as well!
If you find it difficult to give up high fat foods, for example meat, butter and cheese, swap to low fat alternatives instead.
Low fat alternatives include:
- Skimmed milk (or semi-skimmed) rather than full fat.
- Half fat cheese or a low fat type such as Edam.
- Margarine instead of butter. Go for heart healthy ones such as Flora Proactiv or Benecol.
- Remove the skin from chicken.
- Lean red meat instead of fatty cuts.
- Olive or rapeseed oil instead of butter or lard.
- Grill your food instead of frying.
- Have a tomato or vegetable based sauce instead of one made with cream.
- Include Soya products in your diet.
- Eat more fibre and pulses.
These are all good ways of lowering your blood pressure and your cholesterol. Other examples include reducing your consumption of refined sugar, drinking alcohol in moderation and ensuring that you choose foods from the 5 food groups.