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Things to reduce your risk of heart disease

  • Avoid fried fast food and processed foods containing vegetable shortening.
  • Choose a variety of oils (extra virgin olive oil, canola, peanut) and foods containing natural fats (nuts, seeds, avocado, olives, soy, fish).
  • Switch to low-fat or non-fat dairy products.
  • Increase the amount and variety of plant foods consumed – eat more unrefined vegetables, fruits and wholegrain cereals.
  • Reduce intake of refined sources of carbohydrates with higher glycaemic indices.
  • Include legumes (like baked beans, soybeans, lentils and tofu) in your diet.
  • Have a handful of a variety of raw, unsalted nuts on most days of the week, especially walnuts and almonds.
  • Eat oily fish at least once per week.
  • If you drink alcohol, have no more than two drinks per day.
  • Trim all visible fat from meat.
  • Remove poultry skin and eat only the meat.
  • Avoid added salt at the table and cooking and salty foods.
  • Check the sodium content of foods and choose the lowest sodium products.

 

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