Reducing total fat
Reducing the total amount of fat in your diet can also help reduce your risk of heart disease.
Instead of roasting or frying, consider:
- Sous Vide
Choose lean cuts of meat and go for lower-fat varieties of dairy products and spreads, or eat a smaller amount of full-fat varieties.
Find out about the different types of fat.
Fibre and cholesterol
Eating plenty of fibre helps lower your risk of heart disease, and some high-fibre foods can help lower your cholesterol. Adults should aim for at least 30g of fibre a day.
Your diet should include a mix of sources of fibre. Good sources of fibre include:
- wholemeal bread, bran and wholegrain cereals
- fruit and vegetables
- potatoes with their skins on
- oats and barley
- pulses such as beans, peas and lentils
- nuts and seeds
Aim to eat at least five portions of different fruit and vegetables a day.
Foods to Avoid
- Fatty cuts of meat and meat products such as sausages and pies
- butter, ghee and lard
- cream, soured cream, creme fraiche and ice cream
- cheese, particularly hard cheese
- cakes and biscuits
- milk chocolate
- coconut oil, coconut cream and palm oil
- No more than 6g salt a day (1tsp)
- too much coffee and tea
- Quick fixes – such as biscuits and cake
- Stock cubes
- Salty snacks, crisps, hama nd other processed meats
- Smoked fish and meats
- Soy sauce
Foods to Include
- Fats found in avocados and oily fish such as mackerel, salmon, sardines and tuna. Good source of vit D.
- Plenty of fresh fruits and veg a day
- Goji berries
- Dark Chocolate
- Pomegranite juice
- Green tea
- Seaweek & kelp