1. Eating for a Healthy Heart

2. Dietary Advice That Saves Lives and Improves Health ↑ omega-3 fat intake ↓ saturated fat and total/partially replace with unsaturated fats ↑ fruit and vegetable intake (↑ fresh foods)

3. Omega-3 Fats Reduces the stickiness of the blood, making it less likely to form clots and blockages Protects the arteries from damage Reduces the risk of death from heart disease and stroke

4. Omega-3 Sources: Oily Fish Aim for 2-3 portions of oily fish per week A portion is 100g or 3-4oz Oily fish includes: – Mackerel- Trout – Kippers- Sardines – Pilchards- Herring – Salmon

5. Other Sources Of Omega-3 Plant based – Rapeseed oil – Walnut – Soya – Linseeds/flaxseeds – Dark green leafy vegetables – Omega-3 enriched eggs (columbus) Fish oil supplements – 0.5-1g DHA/EPA per day

6. Saturated Fat (Bad Fats) From animal sources Causes the body to produce cholesterol in excess Cholesterol thickens the blood resulting in narrowing and furring of blood vessels Causes increased blood pressure and increases the risk of heart attack

7. Unsaturated Fat (Good fats) From vegetable sources Polyunsaturated fat corn/sunflower/walnut oil Monounsaturated fat olive/rapeseed oil Poly and mono unsaturated fat do not form cholesterol and monounsaturated fats may actually reduce it.

8. Ways to Reduce Fat Replace whole milk with semi or skimmed Choose a low fat unsaturated spread Limit the amount of fat used in cooking Choose lower fat cheeses Grill, steam, bake or poach foods instead of frying Choose leaner cuts of meat and remove all visible fat Choose diet or ‘light’ yoghurts and desserts Limit the high fat snacks you eat

9. Fruit and Vegetables Form part of Mediterranean diet ↑ fruit and veg, ↑ fresh foods, ↓ processed foods Protective properties Antioxidants Vitamins and minerals Soluble fibre Aim for at least 5 portions per day

10. What is a Portion? 1 x 2 x 1 cup 1 large slice

11. What is a Portion? Glass of ½ - 1 table spoon 2 table spoon Bowl

12. Summary INCREASE omega-3 fat intake REDUCE saturated fats and total/partially replace with unsaturated fats INCREASE fruit and vegetables (↑ fresh foods)