HEALTHIER FOOD CHOICES
- Why...less saturated Fat?
- Why...margarine spreads and polyunsaturated oils?
- Why...fatty fish?
- Why...plant sterols?
- Why...wholegrains?
- Why...lots of fruits and vegetables?
- Why...less salt?
- Why...alcohol in moderation?
- What about dietary cholesterol?
Why...less saturated Fat?
Butter and dairy blends (made from a blend of butter and plant oils) are high in saturated fat, which is the type of fat that negatively influences cholesterol levels. Other foods high in saturated fat include fatty meats, sausages, full fat dairy products (milk, cream, cream yogurts, cheese), butter, ice cream, coconut milk and cream, deep fried take-away and commercially baked products such as biscuits and pastries. Limit these foods in your diet.
Back to top
Why...margarine spreads and polyunsaturated oils?
Polyunsaturated fats (Omega 6 and Omega 3) are the essential fats and should therefore be part of a dietary approach in managing cholesterol. The best sources of polyunsaturated fats are margarine spreads such as Flora and vegetable oils such as sunflower, canola, soybean, safflower and peanut oils. Margarine spreads also provide vitamin D and vitamin E to the diet. Some nuts and wholegrain cereals contain polyunsaturated fats as well.
Back to top
Why...fatty fish?
Although fish is an excellent replacement for fatty meats, its effect on heart health goes much further than that. The omega 3 fats found in fish promote heart health e.g. a normal, steady heartbeat. Try to eat at least two fish meals a week. The best sources of omega 3 fats are the so-called oily fish - salmon, sardines, mackerel and tuna. Canned fish is fine.
Back to top
Why...plant sterols?
Plant sterol spreads have been shown to reduce the absorption of cholesterol from the gut into the bloodstream. The effects are rapid and scientifically proven. Using 25g of Flora pro-activ (3-4 slices of bread or toast) each day, as part of a healthy lifestyle, is an effective dietary step you can take in managing your cholesterol.
Back to top
Why...wholegrains?
Wholegrain cereals and pasta contain lots of fibre, vitamins and minerals. Research suggests that a diet rich in wholegrain foods contribute to heart health.
Back to top
Why...lots of fruits and vegetables?
Fruits and vegetables are packed full of vitamins, minerals, phytonutrients and fibre. They're also low in fat and calories which makes them excellent for both snacking or as part of any meal.
Back to top
Why...less salt?
A diet high in salt can affect blood pressure, an important risk factor for heart health. Use salt in moderation. Try using herbs and spices instead to add flavour to food. Don't use salt before you've tasted food.
Back to top
Why...alcohol in moderation?
Moderation is the key. Small quantities of alcohol actually promote heart health. The Heart Foundation (1) recommends that men have no more than 2 standard drinks a day and women have no more than 1 standard drink a day. Also there should be 1 – 2 alcohol free days per week. A standard drinks equals
- 1 Middy regular beer (250ml)
- 1 glass table wine (120ml)
- 1 can low alcohol beer (375ml)
- 1 nip spirits (30ml)
Back to top
What about dietary cholesterol?
While the liver builds most cholesterol in the body, cholesterol is also ingested via food. Dietary cholesterol is found in fatty animal foods such as butter, fatty meats, offal (e.g. liver, kidney etc) and eggs. Scientists have found that dietary cholesterol is not as harmful as previously thought. Saturated fat intake and the overall diet and exercise have a far greater influence on your cholesterol levels. Therefore, cholesterol rich food can be consumed in moderation.
Back to top
When you shop, look for this symbol on the food package. The Tick Program is the Heart Foundation's Guide to help you make healthier food choices quickly and easily.
Reference
- http://www.heartfoundation.org.au (Healthy Living Section)
