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healthy heart diets

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Click here tDiet plays an important role in reducing your risk of cardiovascular disease and keeping your heart healthy. You should aim to improve your diet by eating more fruit, vegetables, wholegrains, foods containing phytochemicals (such as flavonoids) foods rich in folate and B vitamins. Choosing a diet rich in fruit and vegetables, wholegrains and antioxidant rich foods and drinks can reduce heart disease by 20%.

Choose skimmed milk and half fat dairy products, or soya. Swap coffee for teas during the day to get the antioxidant benefit. Eat less meat, meat products, lard, butter and use olive oil sparingly to cook with. Try baking and grilling and poaching instead of frying or roasting. Use less vegetable oils, processed foods, pastries and cakes.

Try also to maintain a good balance of omega 3: omega 6 fats in the diet, which means eating more oily fish and vegetable sources of omega 3; such as flaxseed, or walnuts and reducing our intake of vegetable oils. Have oily fish in the diet at least twice per week (mackerel, sardines, salmon) or eat vegetarian sources such as walnuts, walnut oil on salads, or flaxseeds on your porridge. Omega 3 fats can help thin the blood and help prevent clotting.

Eat more beans, pulses and lentils to give you more soluble fibre added in to soups, stews and casseroles.

Choose porridge/oatmeal for breakfast which is high in soluble fibre and can help to reduce cholesterol, add a small sprinkle of nuts and seeds with berries and this will offer both omega 3 and antioxidant benefits.

Keep you salt to a minimum which helps to bring down high blood pressure, do not add salt at the table, limit salty foods and processed foods that tend to be high in salt.

We all want a healthy heart and Weightplan’s Healthy Heart meal plan provides complete meals and recipes that not only lower the risk of heart disease but also reduce the chance of getting type 2 diabetes. They are designed to ensure you get the right balance of all the essential nutrients to keep you in top shape.

We calculate your daily energy, nutrient and activity needs to ensure you are getting just the right balance stay healthy and to achieve your goals. Try Weightplan - and see the difference in weeks.o edit.
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
    • FAQ - Food Diary
    • FAQ - Activity Diary
    • FAQ - Mealplans
    • FAQ - Weigh-ins & Body Stats
    • FAQ - Reports & Printouts
    • FAQ - Technical Help
  • Contact Us