Healthy Eating
Your heart beats about 3 billion times between birth and age 90 — here’s what can go wrong along the way, and what to look out for.
Up to 80% of heart disease and stroke can be prevented by simply living a healthy lifestyle — and that includes healthy eating. Eating well and making good nutritional choices is one of the best weapons you have in the fight against heart disease, as well as many other chronic conditions such as diabetes, obesity, and some cancers.
Even small improvements can make a big difference. Follow our simple healthy eating steps to lower your risk of cardiovascular disease and improve your overall health.
Look out for the Heart Mark on foods to help you choose healthier options at a glance.
Enjoy a variety, fresh or frozen — aim for at least 5 a day.
High quality carbohydrate, protein, and fibre.
Milk or yoghurt for calcium, protein, minerals, and vitamins.
Whole wheat bread, brown rice, oats, whole wheat pasta, and barley instead of refined cereals.
Fish, eggs, skinless chicken, lean mince, and ostrich meat instead of processed meats.
Sunflower, canola, or olive oil, soft tub margarines, peanut butter, nuts, seeds, avocado, and fish.
Sardines, pilchards, mackerel, and salmon — aim for at least twice a week.
Choose clean water and unsweetened drinks as your everyday go-to.
It's good to enjoy food and share meals together — but eating too much can lead to weight gain, increasing your risk of diabetes and heart disease. Reduce your portions of fatty, starchy, and sugary foods if you're overweight.
Broccoli, cabbage, tomatoes, cucumber, carrots, and similar vegetables.
Brown rice, whole wheat pasta, sweet potato, or butternut.
Grilled skinless chicken, fish, lean mince, ostrich meat, or soya.
This is called the "Plate Model" — a simple, visual way to portion your meals correctly without needing to count or measure anything.
Cut down on saturated and trans fats, which raise cholesterol. Found in fatty/processed meats, chicken skin, butter, ghee, cream, hard cheeses, pies, pastries, biscuits, fast food, and deep-fried potato or "slap chips".
Limit sweets, chocolates, and especially sugary drinks like sodas, fruit juices, and flavoured water — these provide empty kilojoules and contribute to weight gain.
High salt intake is linked to high blood pressure. Aim for no more than 5g (1 teaspoon) of salt a day from all sources. Use fresh/dried herbs, spices, garlic, or lemon juice for flavour instead. Watch for hidden salt in packet soups, stock cubes, gravies, cheese, cereals, and processed breads.
Avoid harmful alcohol use. If you drink, do so in moderation — no more than 1 drink per day for women, 2 for men. One drink = a small glass of wine (120ml), a can of beer (340ml), or a tot of spirits (25ml).
