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10 tips for a healthy heart

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6. Eat your veggies. Choose dark green leafy vegetables such as broccoli, kale and greens for high amounts of folic acid and fibre. Dark orange veggies such as carrots and winter squash contain phytochemicals, which have many health benefits. Include a wide variety of veggies in at least two meals each day, and make sure each portion covers at least half your dinner plate (that's why you're eating less animal protein).

7. Use low-cholesterol spreads. If you use a butter or margarine spread, try one of the newer cholesterol-lowering spreads such as Benecol or Flora pro.activ.

8. Eat your oats Oat-based cereals that contain the oat bran fibre beta glucan, have been shown to help lower 'bad cholesterol', whilst maintaining 'good' cholesterol levels. Choosing an oat-based cereal for breakfast is a quick and easy way to fit it in to your everyday diet.

9. Go a little nuts. That is, sprinkle a tablespoon of chopped nuts on a salad or over your morning muesli. You can even snack on nuts, but don't go overboard. The fat in nuts helps lower cholesterol and they contain fibre. Just remember, a serving of nuts is about the size of your thumb.

10. Choose low-fat dairy products. Some studies have indicated that drinking skimmed milk each day helps lower blood pressure. The fat in dairy products is saturated and should be avoided. The fat in dairy products is saturated and should be eaten in moderation. Choose skimmed milk, low-fat cheeses (no more than 20g fat per 100g) and low-fat yoghurt.

Wasn't that simple? Check off the suggestions you already follow and then pat yourself on the back for making healthy changes. Next, choose one suggestion to implement today. After two weeks, go to the next suggestion, and so on. Within the next six months you'll have made numerous changes that put you on the road to a healthy heart.

To read more on keeping a healthy heart, go to www.kelloggs.co.uk/optivita

  Related Links

• Facts about women and heart disease
• Healthy autumn dinner party ideas
• Healthy-heart diet
• The lowdown on cholesterol
• Food & Drink Home

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