Eating for a healthy heart, one plate at a time

What you eat affects your blood pressure, cholesterol, weight and blood sugar – the four things that matter most for your heart. The good news is that a heart-healthy way of eating is not about giving up everything you enjoy. It is about getting the balance right, most of the time.

Start with the plate

A simple way to build a meal without counting anything:

• Half the plate: vegetables and fruit, in as many colours as you can.
• A quarter: whole grains such as brown rice, oats, whole-wheat bread or millet.
• A quarter: protein – beans, lentils, fish, eggs, chicken or tofu.
• A little: healthy fat, such as olive oil, nuts or seeds.

Choose fats wisely

Not all fat is bad. Unsaturated fats from olive oil, nuts, seeds, avocado and oily fish can help your cholesterol. Try to limit:

1. fatty and processed meats like sausages, bacon and salami
2. butter, ghee and cream used in large amounts
3. fried snacks and baked goods made with hard fats

Oily fish such as salmon, sardines or mackerel once or twice a week is an easy win.

Go easy on salt

Most of the salt we eat is already in food when we buy it – in bread, cheese, sauces, stock cubes, pickles and ready meals. Cooking from fresh, tasting before you add salt, and flavouring with herbs, garlic, lemon and spices all help. Your taste buds adjust within a few weeks.

Watch the hidden sugar

Sugary drinks are the biggest source of added sugar for many people. Swap them for water, sparkling water with a slice of lemon, or unsweetened tea. Check labels on yoghurts, cereals and sauces, which often contain more sugar than you would expect.

“Pick one change and make it a habit before you add the next. People who change slowly are the ones who keep the changes.” — Healora Nutrition Clinic

Fibre is your friend

Fibre helps lower cholesterol and keeps you full for longer. Good sources include oats, beans, lentils, whole grains, vegetables and fruit with the skin on. Increase it gradually and drink plenty of water as you do.

Eating out and on the go

You do not have to avoid restaurants. Choose grilled, baked or steamed dishes over fried ones, ask for sauces and dressings on the side, and fill up on vegetables or salad. When you are busy, plan simple meals ahead: a pot of soup or a tray of roasted vegetables can cover several lunches.

A sample day

• Breakfast: porridge with berries and a spoonful of seeds.
• Lunch: lentil and vegetable soup with whole-grain bread.
• Snack: a handful of unsalted nuts and an apple.
• Dinner: grilled fish, roasted vegetables and brown rice.

When to get personal advice

If you have high cholesterol, diabetes, kidney disease or are taking blood-thinning medicines, some foods matter more than others. Our dietitians can build a plan around your health, your budget and the food you love to cook.

This article is general information, not medical advice. Talk to your doctor or dietitian before making big changes to your diet.