Aim for five or more portions of fruit and vegetables a day.
Have oily fish or vegetarian sources of omega 3 regularly.
Add beans and extra vegetables to stews, stir-fry, curry, shepherds pie, bolognaise, chilli.
Increase your intake of beans and pulses (tinned beans are already cooked).
Limit your intake of processed foods, pastries, fried and fast food - choose filled rolls, baked potato or home cooked food instead where possible.
Cut down on fatty meat products such as sausages, pies and streaky bacon - choose unprocessed meat or fish instead.
Go easy on spreads. Choose one without trans fats.
Use more whole grains (high fibre bread and breakfast cereals, oats, brown rice and pasta) and beans, peas, lentils .
Snack on fruit, fruit loaf,sandwiches, dried fruit, nuts, seeds, yogurt, high fibre cereals and plain biscuits.
Aim to include five or more portions each day. A portion is about 2-3 tablespoons of vegetables, two small fruit eg. plums or one larger fruit eg. apple Fruit and vegetables provide vitamins, minerals, fibre and antioxidants that help protect your heart. Fresh, frozen, tinned and dried varieties are all fine. 100% juice and pulses also count as one daily portion. Supplements don't have the same benefit.
An example of how to get 5 a day would be to have fruit juice or a smoothie with breakfast, fruit or salad with lunch, a snack of raisins, a vegetable or beans with your evening meal followed by tinned fruit.Beans, pulses and lentils have the added benefit of releasing their energy slowly which is thought to be good for heart health. Soya may also have additional benefits.