\What you eat can have a big impact on the health of your heart.
A poor diet full of high-fat, sugary and salt-laden foods can contribute to weight gain, raise blood pressure and increase cholesterol levels – all of which are risk factors for heart disease.
How does diet help heart health?
A healthy diet is a balanced diet of protein (lean meat, fish, dairy products and vegetarian alternatives), unsaturated fat, carbohydrates (starchy foods such as bread and pasta), fruit and vegetables. It should be low in saturated fat, salt and sugar.
Healthy eating can reduce your risk of heart disease by:
lowering blood pressure, a major risk factor for heart disease
increasing good HDL cholesterol that transports fat away from the arteries and back to the liver for processing
reducing levels of bad LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease
preventing blood clots that can lead to heart attack and stroke
keeping body weight in the healthy range.
A healthy diet can also increase your chances of survival after a heart attack by relieving pressure on your heart and circulation.
What are the principles of healthy eating for the heart?
Eat regular meals.
Cut down on high-sugar food and drinks.
Reduce saturated fat.
Eat five portions of fruit and veg a day.
Reduce salt intake.
Keep alcohol to moderate levels.
1. Eat regular meals
Starchy foods (carbohydrates), such as potatoes, pasta, bread, rice and cereals, release their energy slowly because they need to be digested first.
This means they don't cause high surges of sugar in your blood in the same way that sugary foods do.
Keeping your blood sugar level constant helps control your appetite by making you feel satisfied for longer, and avoids dips that send you reaching for the biscuit tin.
It also cuts down on overeating to compensate for hunger pangs when you skip a meal.