Eating for a Healthy Heart

Dietary Advice That Saves Lives and Improves Health

↑ omega-3 fat intake

↓ saturated fat and total/partially replace with unsaturated fats

↑ fruit and vegetable intake (↑ fresh foods)

Omega-3 Fats

Reduces the stickiness of the blood, making it less likely to form clots and blockages

Protects the arteries from damage

Reduces the risk of death from heart disease and stroke

Omega-3 Sources: Oily Fish

Aim for 2-3 portions of oily fish per week A portion is 100g or 3-4oz Oily fish includes:

– Mackerel - Trout– Kippers - Sardines– Pilchards - Herring– Salmon

Other Sources Of Omega-3

Plant based– Rapeseed oil– Walnut– Soya– Linseeds/flaxseeds– Dark green leafy vegetables– Omega-3 enriched eggs (columbus)

Fish oil supplements– 0.5-1g DHA/EPA per day

Saturated Fat(Bad Fats)

From animal sources Causes the body to produce cholesterol in

excess Cholesterol thickens the blood resulting in

narrowing and furring of blood vessels Causes increased blood pressure and

increases the risk of heart attack

Unsaturated Fat(Good fats)

From vegetable sources Polyunsaturated fat

corn/sunflower/walnut oil Monounsaturated fat olive/rapeseed

oil Poly and mono unsaturated fat do not form

cholesterol and monounsaturated fats may actually reduce it.

Ways to Reduce Fat

Replace whole milk with semi or skimmed Choose a low fat unsaturated spread Limit the amount of fat used in cooking Choose lower fat cheeses Grill, steam, bake or poach foods instead of frying Choose leaner cuts of meat and remove all visible fat Choose diet or ‘light’ yoghurts and desserts Limit the high fat snacks you eat

Fruit and Vegetables

Form part of Mediterranean diet ↑ fruit and veg, ↑ fresh foods, ↓ processed foods

Protective properties Antioxidants Vitamins and minerals Soluble fibre

Aim for at least 5 portions per day

What is a Portion?

1 x

2 x

1 cup

1 large slice

What is a Portion?

Glass of

½ - 1 table spoon

2 table spoon

Bowl

Summary

INCREASE omega-3 fat intake

REDUCE saturated fats and total/partially replace with unsaturated fats

INCREASE fruit and vegetables (↑ fresh foods)