Soy-based proteins like tofu are the only vegan sources to contain all the essential amino acids we need. If you only eat plant-based proteins, make sure to mix up your protein sources as much as possible. Plant-based proteins are good for you and also good for the planet. This includes citrus fruits, sweet potato, aubergine, mango, and most beans and pulses. The vitamins, minerals, and fibre in fruit and veg may also help keep your heart healthy.įruits and vegetables that are high in soluble fibre may lower your cholesterol. Potassium can help to lower your blood pressure, so aim to increase how much of it is in your diet by eating at least five portions of fruit and veg a day. The more white you see on a cut of meat, the higher in saturated fat it is. So, switch to semi-skimmed milk and low-fat dairy foods instead of full-fat ones, choose lean cuts of meats, and steam or grill instead of frying. limit saturated fatĮating too much saturated fat - found in butter, ghee, margarine, fatty meats, dairy, and processed foods such as pies, pastries, and cakes - is believed to increase cholesterol levels.
Our guide on combatting sweet cravings will also give you more ideas.
If you have a sweet tooth, try switching to fresh fruit with yoghurt instead of sweetened puddings and cakes. Too much sugar, meanwhile, could lead to weight gain, which can raise your blood pressure and cause diabetes and heart disease. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium).Ĭut down by trying not to use salt at the table and reducing how much you use in cooking.Īlso, keep an eye on food labels to see how much salt you’re eating in processed foods.įoods with over 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible. If your diet is high in salt, it’s likely that your blood pressure could be high, too - which means you have an increased risk of suffering from heart disease or stroke. If you want to keep your heart in great shape, here are 10 things you can do: cut down on your sugar and salt intake Heart and circulatory disease is one of the UK’s biggest killers despite related deaths falling faster than those of other diseases.
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