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The heart-healthy diet
The first step toward a healthy heart is to eat five combined portions of fruit and vegetables which contain antioxidants, substances believed to protect the body against diseases such as heart disease and cancer, says Lee Hooper, B.Sc., S.R.D., a research associate at the University of Manchester. Also, try eating lots of oily fish such as salmon, mackerel and kippers. These fish are high in omega-3 fats, which help to keep the heart beating regularly, lessen symptoms of arthritis and asthma and prevent blood clots.
When cooking, use oils with monounsaturated fats, such as olive and rape seed oil. They’re less likely to be turned into cholesterol in our bloodstream than oils made with other fats. With all this in mind, take a look at our seven-day sample menu and feel free to mix and match foods on different days. After one week you’ll be on your way to a happier, healthier heart.
Day 1:
Breakfast:
1 wholemeal roll
1 teaspoon olive-based reduced fat spread
1 heaped teaspoon fruit jam
1 medium banana
¼ pint skimmed milk
Lunch:
1 medium apple
2 slices brown bread
2 teaspoons olive-based reduced fat spread
1 ounce roast turkey
Dinner:
100g canned, drained carrots, re-heated
1 small fillet steamed lemon sole served with lemon wedges
25g mange-tout peas
4 boiled new potatoes
Snack:
1 handful grapes
1 peach
1 large carrot
1 gingersnap cookie
1 small pot low-fat yoghurt
1 small bag mixed nuts
Day 2:
Breakfast:
1 slice toasted brown bread
1 heaped teaspoon of fruit jam
1 teaspoon soft margarine
1 handful raspberries or strawberries
1 medium bowl porridge made with water and semi-skimmed milk
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