Nutrition tips for a healthier heart |06 October 2017

Photo credit: ACE Fitness

Following the recent celebration of World Heart Day on September 29, 2017, the Nutrition Unit at the

Ministry of Health takes the opportunity to inform, educate and remind the local population that our diet is an important risk factor in coronary heart disease and advises incorporating a cardio-protective diet.

The main focus of a cardio-protective diet is to reduce overall fat, salt, sugar and cholesterol and use healthier types of fats / increase fibre intake.

Reducing fat and saturated fats

• Reduce overall intake of foods high in saturated fats, e.g. meat and processed foods. Instead include more unsaturated fat options, e.g. oily fish, nuts and seeds
• Reduce red meat consumption to once or twice a week (one portion of meat is about 75g)
• When meat is being prepared, remove visible fat and remove the skin off chicken before cooking
• Do not fry fish; instead grill, bake, steam, stir-fry or make curry, chutney, soup, steak
• Limit intake of cream, chocolate, ice-cream, crisps, ‘twisties’, pastries, biscuits and fried foods, e.g. fried banana/breadfruit/cassava, samoosa, chilli cakes, banana fritters, meat/fish balls
• Avoid adding butter/margarine to bread and in cooking as these are high in saturated fats
• Limit consumption of processed meats e.g. ham, bacon, luncheon meat, corned beef, salami, sausages and burgers as these are high in saturated fats, cholesterol and salt
• Include oily fish twice or three times a week, e.g. mackerel, ‘bonit’, ‘karang’, tuna (one portion of fish is about 100g)
• Instead of turkey/vegetable oil (palm oil) use olive or sunflower oil
• Replace coconut milk or cream with low-fat milk or plain yoghurt in cooking
• Use less oil when cooking; it is better to use a non-stick pan and a cooking oil-spray
• Use low-fat or skimmed milk and milk products
• Eat fish at least 5 times a week

Reducing salt

Reduction of salt intake can lower blood pressure and this is important as high blood pressure (hypertension) is a risk factor for heart disease.

• Add less salt to food; instead use more herbs, spices, lemon/ lime, chili
• Avoid using commercial sauces that are high in salt e.g. Soya, HP, Oyster and Tomato Sauce
• Avoid using ‘Aromat’, baking soda, stock cubes, seasoning, and instant noodles
• Use fresh rather than processed meat
• Avoid salted products e.g. salted fish or meat, smoked fish, fish/meat in brine, pickles, olives
• Use small amounts of cheese as it is high in both salt and saturated fats
• Avoid using yeast extracts e.g. ‘Marmite’, ‘Bovril’, ‘Vegemite’
• Avoid canned goods with added salt

Reducing sugar

• Limit consumption of baked goods e.g. cakes, biscuits, shortbread, cookies
• Limit sweets and other confectionary
• Limit intake of fizzy/soft drinks e.g. Coca cola, Sprite
• Avoid using cordial and fruit juices e.g. ‘Squash’, ‘Tang’, ‘Ribena’, 100% fruit juice packets as they are high in sugar
• Avoid adding a lot of sugar, condensed milk, syrup or honey to foods and drinks

A diet high in fibre

Soluble fibre found in some cereal grains, e.g. oatmeal and in pulses helps lower blood cholesterol. Furthermore they help in weight management because they provide less calories than high-fat products and helps to keep you fuller for longer. Fruits and vegetables are good sources of insoluble fibre which keep the digestive system healthy. They also provide antioxidants for good heart health.

• Include at least 5 portions of fruit and vegetables every day. It is better to include a mixture of different colours to enhance the benefits and to include them at every meal.

What is one portion of fruit or vegetable?

ü  1 medium fruit e.g. banana, starfruit

ü  1 slice of a large fruit e.g. pawpaw, melon

ü  2-3 small fruits

ü  2 tablespoons raw, cooked, canned vegetables

ü  2-3 tablespoons cooked beans, peas and lentils

ü  1 cup green leafy vegetable e.g. Moringa / ‘Bred’

• Include pulses such as peas, lentils, beans, e.g. kidney, lima, butter beans, chickpeas in cooking and reduce the amount of meat added. These are not only rich sources of fibre but also protein
• Replace rice with tubers e.g. potato, cassava, yam, breadfruit, taro at least 3 times per week

Controllable lifestyle risk factors for heart disease

1. Smoking: Stop smoking; if you cannot quit the first time, keep trying.
2. High blood pressure: Lower high blood pressure; have your blood pressure checked regularly.
3. Alcohol: Limit your intake of alcoholic beverages; no more than 1 standard drink a day for women and no more than 2 for men.
4. High blood cholesterol: Reduce high blood cholesterol; get your cholesterol level checked.
5. Diet: Changes to the diet is important; in particular reducing saturated fat intakes.
6. Weight: Aim for a healthy weight. To lose weight and keep it off, adopt a lifestyle that combines healthy eating with regular physical activity. Excess weight increases the risk of high blood pressure, high blood cholesterol, diabetes and heart disease.
7. Physical activity: Be physically active. Do at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on at least 5 days if not all days of the week.
8. Diabetes: Prevent or manage diabetes. The steps that lower your risk of heart disease also reduce your chance of developing diabetes. If you already have diabetes, be sure to manage it.