A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.
It can also help lower your cholesterol levels and reduce your risk of some cancers.
Even if you already have a heart condition, a healthy diet can benefit your heart.
A balanced diet
Everyone should aim for a well balanced diet. Faddy crash diets may not provide the balance of nutrients you need.
The best way to understand it is to think of foods in food groups.
Try to eat:
Fruit and vegetables
A well-balanced diet should include at least 5 portions of fruit and veg a day. Try to vary the types of fruit and veg you eat.
They can be fresh, frozen, dried or tinned. Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.
A portion is about a handful (80g or 3oz), for example:
To help look after your heart health it is important to make sure you choose the right type of fats.
So to help keep your heart healthy:
Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.
Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.
Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.
Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease.
If you drink alcohol, it's important to keep within the recommended guidelines - whether you drink every day, once or twice a week or just occasionally.
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