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The hearty choices
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If you want to help protect yourself from heart disease, the following tips on diet and lifestyle may help.
Smoking
Smoking greatly increases the risk of heart disease. If you smoke, it is best to try to give up. Many people worry that they will gain weight as soon as they quit, but even if you do, your heart is still better off. Kick the smoking habit first and then pay attention to your weight and diet.
Exercise
Keeping physically active is good for the heart and keeps you fit. It is not necessary to take up a punishing exercise routine or sport. Walking or cycling on a regular basis is just as good. Whatever you decide to do, seek advice first so that you don’t overdo it.
Weight
Being overweight can increase your blood pressure and put a strain on your heart. It is therefore a good idea to try to avoid becoming overweight. If you are overweight, aim to lose weight very gradually – then it is more likely to stay off. The best approach is to eat a low fat diet and to exercise regularly.
Whether you are overweight or not, the following diet will help to keep you slim and healthy.
Fats
Remember that saturated, monounsaturated and polyunsaturated fats all contain the same amount of fat and calories. Limit the amount you use by spreading butter, margarines or low fat spreads thinly, and using less oil in cooking. Boil, grill, bake, steam and stew food more often. Foods like cream, mayonnaise and salad cream are high in fat, so include them only occasionally.
Starchy foods
Eat plenty of bread, rice, potatoes, pasta and breakfast cereals as these are very filling, yet naturally low in fat. This means that they are useful in helping to control your appetite and weight.
Milk and dairy products
It is good to include some milk, cheese, and yoghurts in the diet as these are major sources of calcium. However, these foods are also high in fat so, choose low fat varieties like semi-skimmed or skimmed milk, low fat cheeses, yoghurts and fromage frais.
Meat and alternatives
Red meat such as beef and lamb is rich in iron, which helps prevent anaemia. Meat also contains saturated fat, so choose leaner cuts, and trim off visible fat. Meat pies, pasties, sausages and patés are rich in fat. Try to eat more fish, especially oily fish like herring and mackerel as they contain fats which have been shown to protect against heart disease. Pulses (peas, beans and lentils) can be used in casseroles either with meat or on their own. They are high in a certain type of fibre which may help reduce the amount of cholesterol in the blood.
Fruit and vegetables
Include plenty of fresh, frozen or tinned fruit and vegetables in the diet. These provide vitamins and nutrients that may protect against heart disease. Coloured fruit and vegetables like oranges, carrots, tomatoes, spinach and broccoli may be especially good. Fruit and vegetables can also help to fill you up.
Other foods
Eating is meant to be enjoyable, and all foods have a place in a balanced diet. Cakes, biscuits, confectionery and savoury snacks can be included in moderation.
Alcohol
Alcohol in moderation is fine (as long as you are not driving) and might even be protective against heart disease. It is advised that men consume no more than 28 units per week and for women, 21 units per week. One unit is equal to: half glass of wine; half pint of beer or lager; and one measure of spirits.
This leaflet is provided through an educational grant from The Sugar Bureau.
6 Catherine Street, London WC2B 5JJ
www.sugar-bureau.co.uk
