- Oily fish such as salmon, tuna,
mackerel, sardines, herring and
trout contain fats that help to
prevent clots, improve blood
triglyceride levels (a fat in your
blood) and boost circulation.
Aim for 2-4 portions per week and
use gentle methods of cooking,
such as poaching and baking,
to protect the heart-healthy oils. - Avocados, nuts, seeds and olive
oil are examples of heart-friendly
choices, as they are loaded with
monounsaturated fats which can
help to lower blood cholesterol. - Fruit and veg are packed
with potassium, which helps to
manage blood pressure, as well
as antioxidants, which help to
minimise damage to arteries.
Vary your intake to include all the
colours of the rainbow. Garlic also
has impressive health credentials.
Cut back on
processed meats such
as sausages, ham, bacon
and burgers, plus sweets
such as cakes, biscuits
and pastries.
Keep alcohol intake
within government
guidelines of no more
than two standard drinks
a day, and have at least
two alcohol-free days a
week. Red wines are rich
in protective polyphenols,
but remember, a standard
glass of wine is generally
only 100ml, not the size
of your wine glass!
Keep your weight
down and stay active,
aiming to complete
about 30 minutes of
moderate-intensity
exercise on most, if not
all, days – the kind that
raises your heart rate.
Staying hydrated will
help to maintain a healthy
blood flow, so keep your
water bottle handy!
Try to reduce stress
levels in a way that
works for you.
Don’t smoke. ■Protect your
HEART
OF THESE
FOODS
Grate it to better activate
the compound allicin (has
antibacterial, antifungal and
antiviral properties).- Ginger, chilli, cinnamon,
oregano and allspice can reduce
inflammation and protect the
cardiovascular system. - Calcium from dairy foods
helps to lower blood pressure
and regulate the heart muscle. - Pulses and wholegrains are
a good source of magnesium,
which helps to relax blood vessels,
while the fibre helps to manage
cholesterol levels. RE
CIPES^ &PHOTOGRAPHYIMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)Eat more
50 NOVEMBER/DECEMBER 2019 diabetic livingfood in focus