Eating for a healthy heart - Baker

1 Eating for a healthy heartHealthy fatsEat a variety of foods with healthy fats daily. These fats include monounsaturated, polyunsaturated and omega -3 much?You could:Monounsaturated fatsExtra virgin olive oil, peanut oil AvocadoAlmond, peanut and cashew nuts Each day choose 2 options: 1 tablespoon (20mls) ofextra virgin olive oil avocado 30 grams of unsalted nuts 1 tablespoon of nut butter. Use extra virgin olive oilin cooking and dressings Spread avocado onwholegrain crackers Enjoy peanut butter onwholegrain fatsOily fish and seafood such as salmon, sardines, tuna and musselsSunflower, canola oilWalnuts, brazil nuts, pine nuts Chia, flaxseed, sunflower seeds Tahini Soybeans Each week choose: 3 serves of oily fish orseafood1 serve is 150-200 gramsEach day choose 1 option: 30 grams of unsalted nuts 2 teaspoons of seeds 1 tablespoon of tahini 2 teaspoons of oil spread.

2 Choose a mix of nuts andseeds as a snack Mix tahini and lemon juicetogether to make a dressing Replace ham with cannedsalmon in a sandwich help your heart , choose foods that have: healthy fats Soluble fibre Plant sterols Eating for a healthy heartpage 2 Soluble fibreIncreasing the amount of soluble fibre you eat can help to reduce your cholesterol. Soluble fibre is found in plant foods including oats, barley, psyllium, legumes, lentils, fruit, vegetables and seeds. Try some of these ideas to add soluble fibre to your meals: Choose porridge or muesli with oats for breakfast Add canned four bean mix to a salad Snack on a piece of fruit Put a spoonful of psyllium or chia seeds into yoghurt or a smoothie Add a fibre supplement such as Metamucil or fatsOmega- 3 fats are a type of polyunsaturated fat that may reduce the risk of heart disease and stroke.

3 omega - 3 fats are found naturally in oily fish, seafood and plant sources such as walnuts, chia, hemp and flaxseed. Some eggs also contain omega -3 you have high triglyceride levels, taking a fish oil or algae supplement may help you. See the Baker heart and Diabetes Institute omega -3 fatty acids fact sheet for more information. Milk:Dairy Farmers HeartActiveBreakfast cereal:Weet-Bix Cholesterol LoweringSupplement:Blackmores Cholesterol HealthMargarine:Flora ProActive, Logicol Health+, Nuttelex Pulse, Woolworths Cholesterol Lowering spreadPlant sterolsPlant sterols can help to block the absorption of cholesterol in the body. You can increase your plant sterol intake by Eating more plant foods, taking a plant sterol supplement or choosing a product with added plant sterol.

4 How much?A serve of plant sterols is 2-3 grams. Check the label of products with added plant sterols to see how much is for a healthy heartpage 3 Replace this:With that:Animal fats such as: Butter Ghee Lard CophaUnsaturated plant oils such as: Extra virgin olive oilPeanut oilSunflower oil Canola oil Fatty cuts of meatLean, trimmed red meatsFresh or canned fish Chicken, turkey or duckwith skin onSkinless turkey Skinless chicken breast, thigh or tenderloin Salami Bacon PancettaRoast beef Chicken Turkey EggMeal planning with healthy fats and fibreLunchDinnerSnackRolled oats, chia seeds, reduced fat milk and and sweet potato salad and salmon with vegetables, quinoa and an olive oil, yoghurt and celery with 1 tablespoon of nut butter.

5 BreakfastUnhealthy fatsReplace saturated and trans fats with healthier for a healthy heartpage 4 Replace this:With that: Deep fried foodsFoods that are: Roasted Steamed Grilled Pan-friedPastry such as: Pie Sausage roll QuicheUse filo pastry brushed with extra virgin olive oilFrittata Cake Muffin Croissant BiscuitsFruit NutsSlice of wholegrain bread with peanut butterBliss ball Crisps Corn chips PopcornRoasted chickpeas Crispbread Chocolate Ice creamA piece of fresh fruitNatural yoghurtPauls low fat chocolate mousseCocoa or sugar free drinking chocolateYopro frozen dessert stick; FroProEating for a healthy heartpage 5 Replace this:With that: Coconut oil Coconut cream Coconut milkLight coconut milkEvaporated milk with coconut essenceExtra virgin olive oil Peanut oil Sunflower oil Canola oil Sour cream CreamNatural yoghurt Low fat ricottaLabel reading for fats , fibre and sodiumIf you have diabetes or heart disease:No part of this information may be copied or reproduced in any form without written permission of the Baker heart and Diabetes heart and Diabetes Institute Level 4, 99 Commercial Road, Melbourne, Vic 3004 AustraliaT (03) 8532 1800 F (03) 8532 1899 W 2021 Baker heart and Diabetes Institute Review date: 2022.

6 Literacy Level InformationServing per package: 9 Service size: (2 slices)Quantity per serveQuantity per , Trans< < , fat Aim for less than 2g per :cooking oils such as olive and canola; cheese, whole nuts and fat Aim for less than 1g per fats may not be Aim for more than 5g per for less than 400mg per 100g. Choose reduced fat cheese, yoghurt and milk Limit eggs to 7 each week