- Eat whole foods: Whole foods such as fruit and vegetables, whole grains, nuts, seeds and legumes should make up a large portion of your diet. These foods are rich in vitamins, minerals, dietary fibre and antioxidants which help to protect your heart.
- Remember fibre: Dietary fibre is important for heart health as it helps reduce the reabsorption of cholesterol in the gut. In particular, beta-glucan found in oats, barley rye and whole wheat is particularly beneficial in CVD prevention. To increase your fibre intake, you should regularly consume whole grains, as well as legumes, nuts, seeds and fruits and vegetables.
- Have healthy fats: Not all fats are equal. Choose healthy mono and polyunsaturated fats found in avocados, olives, olive oil, nuts and seeds in place of butter, lard, or coconut oil.
- Opt for oily fish: Omega-3 fatty acids found in oily fish such as tuna, salmon, sardines and mackerel play a key role in preventing CVD. Aim to include 2-3 servings of fish per week. This recommendation also extends to those who have an existing heart condition.
- Eat less salt: Excess salt in the diet can contribute to high blood pressure which increases the risk of CVD. Most of the sodium we consume in our diets comes from highly processed foods and fast foods. Reducing your intake of these will help to reduce your total sodium intake. You can also swap salt in your cooking for herbs and spices for extra flavour.
- Cut down on meat: Plant-based proteins such as beans, lentils, legumes and nuts are a good source of protein without the saturated fat found in many animal proteins. Try swapping steak night for a lentil dhal or roasted veggie frittata.
By making these small changes, you can support your heart health and reduce your risk of cardiovascular disease. Remember, healthy eating habits should be included as part of a broader healthy lifestyle that includes reducing alcohol intake, avoiding smoking, stress management and physical activity. But don’t feel like you need to make these changes all at once. Take it one small healthier choice at a time.
