Even though reports claim that the UK has one of the highest death rates from heart disease in Europe, the good news is that it’s easy to improve your heart health by incorporating certain types of foods into your diet. Find out how:

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

Lunch:
1 handful dried apricots
1 small brown roll
1 two-inch oatmeal cookie
1 salad with iceberg and watercress lettuce
1 tablespoon French salad dressing
½ can salmon

Dinner:
75g lean, grilled rump steak
1 portion frozen mixed vegetables boiled in salty water
1 medium red pepper
1 baked potato

Snacks:
1 slice melon
1 handful cherry tomatoes
5 whole chestnuts
1 raisin cookie

Day 3:
Breakfast:
1 slice toasted brown bread
1 teaspoon fruit jam
1 small bowl wholegrain cereal
1 teaspoon soft margarine
1 glass unsweetened orange juice
¼ pint semi-skimmed milk

Lunch:
1 medium avocado
3 ounces roasted chicken
1 piece white pitta bread
1 tablespoon reduced fat fromage frais

Dinner:
1 small bowl boiled rice
1 portion stir-fried pork with mixed vegetables

Snacks:
1 banana
1 clementine
1 pear

Day 4:
Breakfast:
2 small brown rolls
1 teaspoon fruit jam
1 teaspoon soft margarine
1 glass unsweetened apple juice
¼ pint semi-skimmed milk

Lunch:
2 slices brown bread
1 medium pickled gherkin
1 medium salad
1/2 can sardines in oil, drained
1 raw tomato

Dinner:
4 boiled new potatoes
1 medium salad of apple and shredded cabbage
1 canned fruit cocktail in juice
1 tablespoon reduced fat fromage frais dressing
1 medium smoked mackerel

Snacks:
1 banana
1 carrot
1 small pot low-fat fruit yoghurt
1 nectarine

Day 5
Breakfast:
1 3-inch bagel
1 tablespoon reduced fat plain cottage cheese
1/2 can pineapple

Lunch:
1 ounce mozzarella cheese
1 medium salad of olives, tomato, onion and avocado
1 tablespoon vinegar and oil salad dressing
1 orange
2 slices wholemeal bread

Dinner:
1 grilled salmon steak
1 medium serving couscous and 2 grilled peppers

Snacks:
1 handful cherries
1 carrot
10 roasted cashew nuts
1 two-inch oatmeal cookie
1 plain digestive biscuit
1 orange

Day 6:
Breakfast:
1 poached egg
1 teaspoon soft margarine
1 slice cantaloupe or melon
1 slice white bread

Lunch:
1 bowl vegetable soup
2 pieces crusty French bread
1 mixed fruit salad

Dinner:
1 medium bowl boiled white rice
1 serving vegetarian con carne
1 medium salad of avocado, tomato and onion

Snacks:
1 apple
3 whole brazil nuts
1 carrot
1 fruit salad
1 tablespoon low-fat plain yoghurt
3 breadsticks

Day 7:
Breakfast:
2 slices wholemeal toast
Scrambled eggs made with water and semi-skimmed milk
1 glass unsweetened fruit juice

Lunch:
1 large pitta bread
2 tablespoons reduced fat hummus
1 grated carrot
1 medium pear
1 pot reduced fat yoghurt

Dinner:
1 medium serving pasta served with tomato-based sauce
1 handful pine nuts
1 medium mixed leaf salad
1 teaspoon reduced fat dressing

Snacks:
6 whole almonds
1 apple
1 carrot
1 muffin or fruit scone
1 orange