Heart disease is the leading cause of death in Australia and when it comes to your diet, there’s lots that can be done to reduce your risk of developing cardiovascular conditions. A healthy diet is particularly important for your cholesterol and blood pressure. Read on to learn more about some simple ways you can improve your heart health.
Diet & Cholesterol
To keep your cholesterol within a healthy range or to reduce your cholesterol levels, there are a few things you can do:
- Avoid or limit your intake of saturated fat: this type of fats has been shown to raise cholesterol levels and is primarily found in the fat on meat, some deli meats, fried fast food, commercially made biscuits and cakes, pies, and pastries
- Include small amounts of unsaturated fats in your diet: these can help to improve your cholesterol levels and are found in oils (I recommend using extra virgin olive oil), fish, nuts and seeds, and avocado
- Make sure you’re getting enough fibre: this is another way you can reduce your cholesterol levels, so include plenty of fresh fruit and vegetables, oats, lentils and beans, and barley in your diet
In summary, it’s a good idea to purchase good quality lean meat, trim visible fat from meat, remove the skin from chicken, try to limit fatty deli meats, such as salami, cook with extra virgin olive oil, use a small amount of avocado or a drizzle of olive oil in place of butter, include fish in your diet at least once or twice a week, make your own biscuits and cakes, and enjoy a handful of unsalted nuts each day (such as walnuts, almonds, brazil nuts, pecans, macadamias, cashews or peanuts).
Diet & Blood Pressure
When it comes to diet and your blood pressure, salt is the one to watch. Ways of reducing your salt intake may include:
- Taste your food before adding salt – does it really need it? Try adding flavour from lemon, herbs and spices
- Try to avoid adding salt to your meals at the table
- Be mindful of salty sauces in cooking, such as soy, fish and oyster sauce
- Limit your intake of foods with large amounts of salt, such as sausages, salted nuts and chips
In Summary
A healthy diet should include lots of fresh fruit and vegetables, lean meat/chicken/fish, a small amount of healthy fats from avocado, nuts and seeds and olive oil, wholegrain breads and cereals, and some dairy. It’s important to remember that you don’t need to remove all saturated fat or salt from your diet for it to be healthy – consider the whole food that you’re eating and aim for balance and variety.
Aside from your diet, other risk factors for heart disease include smoking, diabetes, being overweight, being inactive, age and family history.
This is all general healthy eating advice. If you do have high cholesterol, high blood pressure or other cardiovascular conditions, or if you are looking for more specific, tailored advice, I recommend seeing an Accredited Practising Dietitian (APD).
