Balance calorie intake and
physical activity to achieve or maintain a healthy body weight.
A
healthy body weight (within a BMI of 18.5 and 24.9kg/m2) is advised
to decrease heart disease risk. This is achievable by an increase in activity
and following a healthy diet plan.
Consume a diet rich in fruit
and vegetables.
Fruits
and vegetables are not only high in vitamins, minerals and antioxidants
important for a healthy heart, but also are low in energy to help promote
weight loss. Read our post on 5 ways to get your five-a-day.
Chose whole-grain, high
fibre foods.
Chose
high fibre foods such as whole-grain bread, brown rice, whole-wheat pasta,
fruits and vegetables. A high fibre intake diet is an important factor in
bringing down high cholesterol levels.
Consume fish, especially
oily fish, at least twice a week.
Oily
fish are high in omega-3s, shown to be beneficial in heart health. Twice a week
include in your meal salmon, mackerel, pilchards, sardines, herring, trout, or
tuna. If you do not like these fish, take a daily omega-3 supplement.
Limit your intake of
saturated fats to less than 7% of total energy, trans fats to less than 1%, and
cholesterol to less than 300mg per day.
- Choose
lean cuts of meat and vegetable alternatives e.g. chicken breast, fish,
vegetable protein such as beans, peas and lentils.
- ChoOse
fat free (skim) or low fat dairy.
For more on trans fats, read our post on Translating Trans Fats.
For more on trans fats, read our post on Translating Trans Fats.
Minimize your intake of
foods and beverages with added sugars.
Foods
and drinks high in sugar include cakes, cookies, biscuits, chocolates, sweets,
and soft drinks, among others.
Choose and prepare foods with
little salt.
Salt
is associated with high blood pressure, a risk factor for coronary heart
disease. See other Good Life posts on cutting back on salt such as A Salt With a Deadly Weapon.
When consuming alcohol, do
so in moderation.
Limit
to no more than 2 drinks per day for men and 1 drink per day for women and
smaller men.
