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Heart health
and diet
Our Bupa Nurses have put together
these simple tips to help you eat well
and look after your heart
Our focus is your health
What you eat can have an impact on the health of your heart. Your diet can affect your weight, blood
pressure and cholesterol levels – all of which are risk factors for heart disease. But the good news is, there are
steps you can take to lower your risk. he key is to eat a healthy diet and be physically active. nd it’s never
too late to start – a healthier lifestyle can also help if you already have a condition affecting your heart. et’s
look at some of the choices you can make throughout your day to keep your heart healthy.
A balanced diet Eatwell Guide
t’s important to eat a range of foods to Check the label on
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
Each serving (150g) contains It shows how much of what you eat overall should come from each food group.
make sure you get all of the nutrients 6-8
Energy Fat Saturates Sugars Salt a day
1046kJ C
3.0g 1.3g 34g 0.9g h
o
o
y s
250kcal a e
d
w
y h
LOW LOW HIGH MED r o
e
l
v e
e g
your body needs.
r
s
a
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13% 4% 7% 38% 15% n
b
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t P r
o
e t h
a
g t i
e o g
of an adult’s reference intake e h Water, lower fat
v s
, e
d b r
n r
Typical values (as sold) per 100g: 697kJ/ 167kcal e fi milk, sugar-free
a a b
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in
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Choose foods lower
f , r
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o p s
le a i tea and coffee
in fat, salt and sugars y b s o
A heart-healthy diet includes: t a t n
e a s
i t all count.
r e a
a g P n w
o s
t
a e
t
v e o d i
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a o h
t Limit fruit juice
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a r s and/or smoothies
s t s s
n i
fruit and vegetables o u t a to a total of
i r a d
t F r d
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° o h e 150ml a day.
Cho d
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lean meat, poultry, white and s s
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oily fish W
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Porr dge
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lowfat dairy products and en
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vegetarian alternatives B s
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starchy foods such as bread and a e Oil & spreads
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s s a n
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a s e
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Eat less often and e il
a
t should also be low in saturated fat, in small amounts t
salt and sugar. Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016
En oy a colourful nderstand the different
variety of fruit fats
and veetables ats are an important part of your diet
ating enough fruit and because they provide energy and
vegetables is important vitamins. here are three different types
for your health. aving of fat and each of these can have a
a diet high in fruit and different effect on your health.
vegetables may help
to reduce your blood Saturated fat
pressure, lower your ating too much saturated fat may
risk of heart disease increase your levels of bad low density
and some types of cancer. lipoprotein cholesterol. aturated
fat is found in fatty and processed foods
ry to eat five portions of including some meats such as sausages,
fruit and vegetables every fullfat dairy products, butter, ghee and
day, and don’t stick to the lard. hey’re also found in pastries, cakes
same ones. You need to eat and biscuits. alm oil and coconut oil also
different types to make sure contain saturated fat.
you get a variety of vitamins
and minerals. rans fats
ating too much trans fat may be linked
ry to eat five ortions of fruit and veetables every day with an increased risk of heart disease.
rans fats are found in processed foods
such as cake and biscuits. ating fewer
takeaways and less processed food is a
good way to reduce the amount of trans
Cut back on salt fats in your diet. o why not ditch the
ating too much salt can play a role in takeaway tonight and cook from scratch
raising your blood pressure, which using fresh ingredients
increases your risk of developing
coronary heart disease. s
nhealthy fats are found in
im to eat no more than si grams of salt processed foods takeaways t les
a day. hreeuarters of the salt we eat cakes and biscuits
comes from foods we buy – so keep an ea
eye on food labels when you’re shopping.
Did you know
that a single
slice of bread
can contain nsaturated fats
0.5g of salt? Add oily fish to your diet hese are a healthier choice:
Oily fish is high in omega
. his is a monounsaturated fats
group of fats polyunsaturated fats that °
for eample, olive oil, rapeseed oil,
You can reduce the levels of salt in your help to keep you healthy. almonds, unsalted cashews and
diet by: avocado
Aim to have at polyunsaturated fats
not adding salt to meals
least one portion °
or when cooking – try adding (10g of oily fish for eample, sunflower oil and
other herbs and spices to per week. vegetable oil, walnuts, sunflower
season your food instead seeds and oily fish
choosing low salt options hese fats are a
lo salt – these are foods that healthier choice
contain .
g salt or less
✔ per g Eales of oily fish include fresh tuna,
salmon, trout, mackerel and herring. But s ehsac
limiting salty foods keep an eye on how your fish is prepared. live
S oil
PSIRC ome fish is smoked, which means it
such as crisps, salted nuts,
bacon, cheese, pickles and contains high levels of salt, which can
smoked fish increase blood pressure. healthier
et enouh fibre
here are two types of fibre insoluble
and soluble. Both types are good for you.
Insoluble fibre
nsoluble fibre can’t be digested. t
passes through your gut without being
broken down and helps other foods
move through your digestive system
more easily. t’s found in whole grains
such as wholemeal breads and pastas,
nuts, seeds and vegetables.
Soluble fibre
oluble fibre can be digested by the body.
ood sources include:
grains such as
oats and barley
Sile sas
fruits such as ometimes all it takes is a few simple swaps to boost how healthy your meals are.
apples and ere are a few simple ideas for healthy swaps.
bananas
oods Sa for Healthier alternatives
vegetables such as carrots
and potatoes ats such as
egetable spreads and oils such as
butter
✘ olive
ghee ✔
✘ rapeseed
lard ✔
✘ sunflower
beans and pulses such suet ✔
✘ soya
as baked beans and hard margarines ✔
✘
chickpeas coconut and palm oil
✘
atty meat and processed emove all visible fat from meat
You may find that eating foods high in ✔
meat products such as and skin from poultry.
fibre help you to manage your weight. sausages ave red meat less often (no more
✘ ✔
his is because they help you feel fuller salamis than 500g raw weight per week.
✘
for longer. canned meat ave more poultry and fish.
✘ ✔
ave meat free days – using
✔
ating highfibre foods may also help to beans pulses or soya mince
lower your risk of heart disease. or chunks instead.
eample, it’s thought that highfibre foods
such as whole grains may help by full cream milk and semiskimmed or skimmed milk
✘ ✔
lowering your cholesterol levels and blood yogurts plantbased drinks such as
✔
pressure. full cream almond haelnut rice or soya
✘
canned coconut milks alternatives
✘
cakes desserts and plain buns such as curranthot
✘ ✔
chocolate cross buns scones or plain biscuits
o when you net head out to (especially cream fruit
✔
the supermarket or the grocery and butter based lowfat yogurts or soya
✔
store keep the foods above in coconut alternatives
✘
mind. ry to swap (fresh dried desiccated
any lesshealthy
options for
ood roasted or fried in se vegetable oil instead.
something ✘ ✔
butter lard other ry other cooking methods
healthier. ✔
animal fats or without fat (for eample boiling
coconut oil grilling steaming.
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