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Eating for a Healthy Heart… Made Easy

By Dietitian, Juliette Kellow BSc RD

  • Eat fewer fried and fatty foods such as cream, butter, full-fat dairy products, fatty red meat, cakes, biscuits, pastries and takeaways – and find lower-fat alternatives instead.
     
  • If you have to use oil, go for one that’s packed with monounsaturates such as olive oil or rapeseed oil.
     
  • Top salads with heart-healthy avocado instead of mayonnaise. It’s not as high in calories as you think – half a small avocado contains just 95 calories. That’s less than a tablespoon of mayo!
     
  • Eat five servings of fruit and veg every day – they’re low in fat and calories but will help to fill you up.
     
  • Go for high-fibre carbs such as wholemeal bread, wholegrain cereals, brown rice and wholewheat pasta. They’re far more filling than the white stuff.
     
  • Start your day with a bowl of porridge or instant oat cereal.
     
  • Use a little less meat in dishes like stews, soups and casseroles and add barley, lentils or beans instead.
     
  • Swap a pot of regular yogurt for a soya yogurt or make a fruit shake using soya milk and fruit.
     
  • Eat oily fish once a week – swap canned tuna for grilled fresh tuna, 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’s no more than 3-4 units a day for men and 2-3 units daily for women.
     
  • Have a look at my Healthy Heart Diet article for more in-depth information on heart health. Then use the food diary and tools in WLR to see how it all fits together, you can try it free for 24 hours.

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Further Information

The British Heart Foundation has comprehensive info and advice, see All Your Heart Health Questions Answered.

The US FDA have a colourful PDF showing the elements of a healthy heart diet.

The BBC website has more information about risk factors and prevention.

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Start a Free Trial Today

Eating for a healthy heart is easy with WLR. You can keep an online food diary to monitor your fat, fibre, fruit & veg and calories. Try it free for 24 hours.

Take our FREE trial »

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