MYHEART HEALTHYGUIDE

TYPE OF FOOD CHOOSE OCCASIONALLY OR LIMIT

foods high in saturated and/or trans fats (bad)
Meat and poultry Fatty meat, pies, pasties, sausages, burgers [countries to adapt] Fish and seafood Fried/battered fish the skin removed

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WHYHEARTHEALTHSHOULDMATTERTOME
Believe it or not, we need some fat in our diet to be healthy but its important to choose the right type. The World Health Organization recommends swapping foods that are high in saturated animal fats with vegetable oils and soft margarine that are rich in healthy unsaturated fats. The table below can help guide you in your food choices.

EAT AND ENJOY

foods lower in saturated fat or rich in unsaturated fats (good)

Lean red meat, poultry with

Oily fish such as mackerel, salmon, trout, herring, sardines and fresh tuna. White fish and seafood

Dairy products

Full fat cheese, milk or yogurt, cream

Semi-skimmed or skimmed milk and lower fat yogurts and cheese Vegetable oils sunflower, corn, olive, soybean, rapeseed oils, liquid margarines

Cooking fats and oils

Lard, dripping, ghee

Spreads

Butter, hard margarine

Soft Spreads

Sauces

Butter or cream based sauces

Vegetable based sauces made using vegetable oils like olive oil Fresh or dried fruits, olives, unsalted nuts, seeds

Snacks

Biscuits, cakes, pastries, crisps, savoury snacks

Taking my heart health one step further

Bring your heart health to life with Becels interactive online Heart Age Tool. It presents your preventable CVD risk as an estimated Heart Age, which could be older, younger or the same as your chronological age. As well as providing you with your Heart Age, the Heart Age Tool motivates and supports you to make life-long heart healthy changes, via an online tailored 12-week Heart Health Diet and Lifestyle Plan offering practical advice, action plans, recipes, work sheets, activity logs and food and drink diaries. Try the Heart Age Tool at [insert local Heart Age URL].

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Turn over for heart healthy diet and lifestyle tips

PUTTING MY HEALTHY DIET AND LIFESTYLE INTO PRACTICE

Maintain a healthy body weight. Take moderate levels of physical activity preferably daily eg 30 minutes of brisk walking. Control fat intake. Replace saturated fats eg butter, cream with unsaturated vegetable oils or soft margarine.

Eat a variety of vegetables and fruits. At least 5 portions a day.

Eat bread, grains, pasta, rice or potatoes several times per day (choose wholegrain varieties).

Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.

Use milk and dairy products that are low in both fat and salt.

Select foods that are low in sugar. Eat refined sugar sparingly and limit the frequency of sugary drinks and sweets.

Avoid foods high in salt eg processed, cured and preserved foods. Salt intake should be below 1 teaspoon per day.

Limit alcohol intake to no more than 2 drinks per day (20g).

Adapted from: Ref. Diet, Nutrition and the Prevention of Chronic Diseases. Report of a Joint WHO/FAO Expert Consultation, WHO Technical Report Series 916. Geneva 2003. http://www.who.int/hpr/NPH/docs/who_fao_expert_report.pdf

Getting friendly with food labels

Why should I read them? Food labels are a helpful tool to guide you in your food choices and they can also be used to help keep your fat intake at a healthy level How do I read them? Information is shown per 100g and per serving. Use the per serving amount for a more accurate idea of what you are actually consuming. For some products, like spreads, information is also provided per recommended daily intake (i.e. 20g). What should I look out for? For a healthy heart, its better to choose foods with: more good polyunsaturated and monounsaturated fat (PUFA, MUFA) less bad saturated fat (SAFA) and minimal trans fat (TFA) Putting it in perspective Total fat intake should make up approximately 30-35% of your total calorie intake Good fat intake should make up approximately two thirds of your total fat intake

Typical Values

Per 20g of Becel Light

(recommended daily intake)

Per 100g of Becel Light

1459kJ/334kcal 0.1g 2.8g Trace 38g 9.3g 9.3g 19g 16g 0.4g 3g Nil 0.60g 800ug 7.5ug 20mg 5mg 500ug 2.5ug

What do they tell me? The number of calories (kcal)

Energy Protein Carbohydrate Sugars Total Fat SAFA MUFA PUFA Omega 6 fatty acids Omega 3 fatty acids TFA Fibre Sodium Vitamin A Vitamin D Vitamin E Vitamin B6 Folic Acid Vitamin B12

292kJ/67kcal Trace 0.5g Trace 7.6g 1.8g 1.8g 3.8g 3.2g 0.1g 0.6g Nil 0.1g 160ug 1.5ug 4mg 1mg 100ug 0.5ug

Different kinds of fat

Vitamins and minerals

My goals this [week/month/quarter]

With the help of your [insert relevant health influencer] set yourself three goals go on, challenge yourself! Example goal: I will swap from whole milk to semi-skimmed milk starting today 1. 3. 2. My next appointment is on: [insert details]

For more information about Becel visit [insert URL]

For more information about..............[HI to insert name/topic] visit:...........[HI to insert relevant URL]