February 2012
| Look after your Heart |
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This month we’re not just focusing on romantic matters of the heart but also on more serious issues. The UK’s rate of heart disease accounts for some 39% of deaths and most of us have friends or family with high blood pressure, high cholesterol, have suffered a stroke or heart attack.
Dietary changes outlined by the Government include a reduction in fat intake (particularly saturated fat), a reduction in salt combined with an increase in fruit, vegetables and complex carbohydrates. So this Valentine’s commit to making some changes to your long term diet and love your heart! Reduce the amount of saturated fats in your diet by minimising your intake of red meats, processed foods such as pies and cakes as well as full fat dairy produce. Try to increase sources of the healthy monounsaturated and polyunsaturated fats, for example replace dairy butter with seed or nut butter, opt for low fat meats such as chicken or fish and make at least one main meal a week vegetarian by focusing instead on pulses, legumes, nuts or seeds. The Government recommends a guideline daily salt intake of 6g which is equivalent to one teaspoon. Most of us consume at least 8-10g so it’s important to get into the habit of reading labels and understanding which foods have high levels of hidden salt. Reduce your intake of smoked foods and swap smoked salmon, for example, with poached. Avoid snacking on salted nuts and seeds as well as crisps and choose crunchy vegetable batons or lower salt alternatives such as Nairns Sweet Chilli Oat Bakes. Include a minimum of 5 portions of fruit and vegetables daily. A portion includes a juice or smoothie, a tablespoon of dried fruits as well as fresh, frozen or canned fruits and vegetables. Include complex carbohydrates daily, for example start the day with a bowl of porridge or muesli, snack on unsalted nuts especially walnuts which help to reduce levels of the bad LDL cholesterol and include wholegrain breads or crackers with main meals. Ref: http://www.heartstats.org/homepage |