Below are eight suggestions to reducing your heart disease risk put together by our Dietitian's. This Heart Week we encourage you to adopt at least one positive change to benefit your heart health.
ONE: Ensure you eat 5 serves of vegetables a day.
As less than 10% of Australian’s eat 5 serves of vegetables a day this is one many of us can work on. Vegetables are high in fibre and low in nutrients and can help protect against heart disease. To learn more about increasing vegetable intake see out BACK TO BASICS blog here
TWO: Eat the right types of fat.
Aim to reduce saturated ‘bad’ fat intake by consuming ‘good’ unsaturated fats. You can do this by:
Snacking on nuts, seeds and nutritious muesli bars rather than cakes and pastries
Use unsaturated oils such as extra virgin olive oil instead of cooking in butter and/or coconut oil
Choose reduced fat dairy products as they are lower in saturated fat
Remove fat from cuts of meat, remove skin from chicken and reduce intake of processed meats such as ham, bacon and salami to <2 times per week
THREE: Eat the right types of fibre.
Diets rich in fibre can help lower cholesterol levels. Aim to eat two serves of fruit, five serves of vegetables and eat wholemeal or wholegrain breads and cereals daily. This ensures our bodies get a range of the types of fibre which are categorised as soluble, insoluble and resistant starch.
FOUR: Use salt reduced products and do not add salt to meals at the table.
There are various salt reduced options on the market, as a guide look for products that have <120mg of sodium (salt) per 100g. Get creative with additional herbs and spices to increase the flavour of your meals. Changing the type of salt you use unfortunately won't change this as salt is salt. It doesn't matter if it is pink, red, black, celtic or natural, it all has the same effect on the body.