The Ultimate Guide to Following an NHS Heart Healthy Diet

Looking after your heart is important, and a healthy diet is key to achieving this. The NHS recommends following certain guidelines to maintain a heart-healthy lifestyle. In this guide, we will take a closer look at the NHS heart healthy diet and how you can follow it.

What is the NHS Heart Healthy Diet?

The NHS heart healthy diet is designed to help reduce the risk of heart disease and maintain a healthy weight. It focuses on eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein while limiting salt, sugar, and saturated fat intake.

What Foods to Eat and What Foods to Avoid

To follow the NHS heart healthy diet, it’s important to know which foods to eat and which foods to avoid.

Foods to Eat:

– Fruits and Vegetables: Aim for at least 5 portions per day and make sure to eat a variety of colors.
– Whole Grains: Choose whole grain options such as brown rice, whole wheat pasta, and wholemeal bread.
– Lean Protein: Opt for lean meats such as chicken and turkey, fish, beans, lentils, and tofu.
– Dairy: Choose low-fat dairy options such as skimmed milk, low-fat cheese, and yogurt.

Foods to Avoid:

– Saturated and Trans Fats: These include butter, lard, fatty meats, cheese, and pastries.
– Salt: Try to limit salt intake to no more than 6g per day.
– Sugar: Opt for drinks without added sugar and limit sweets and cakes.

Meal Planning and Portion Control

Meal planning and portion control are important aspects of the NHS heart healthy diet. Here are some tips to help you with these:

– Plan your meals in advance to ensure they are balanced and healthy.
– Use smaller plates to control portion size.
– Fill half your plate with fruits and vegetables.
– Make sure to have a source of protein with each meal.
– Limit high-calorie snacks and drinks.

How to Make the Transition to the NHS Heart Healthy Diet

Transitioning to a new diet can be challenging, but with the right mindset and support, it is achievable. Here are some tips to help you make the transition to the NHS heart healthy diet:

– Start small and make changes gradually.
– Track your progress and celebrate your successes.
– Get support from family, friends, or a healthcare professional.
– Stay motivated and remember why you want to follow a heart-healthy diet.

Conclusion

The NHS heart healthy diet is a balanced diet that focuses on eating plenty of fruits, vegetables, whole grains, and lean protein while limiting salt, sugar, and saturated fat intake. By following these guidelines and implementing meal planning and portion control, you can maintain a heart-healthy lifestyle. Remember, transitioning to a new diet takes time, but with the right mindset and support, it is achievable.