World Heart Day: 5 dietary changes YOUR heart is looking forward to!

Posted on October 2, 2017 by Fiona Chia

World Heart Day

 

1. AVOID high saturated and trans fat foods

 
E.g. chicken skin, deep-fried food, sweet treats like ice cream and cakes.
You do not want to increase the bad cholesterol in your body!

 

2. CHOOSE wisely!

 
Unsaturated fats – namely mono and polyunsaturated fats, are good fats.
Examples: olive/sunflower oil, almonds, avocados, salmon and sardines. You would want to bring the good cholesterol level up!

 

3. CUT DOWN on high sodium food!

 
Be wary of hidden salt in processed foods – e.g. ham, sausages and fishballs.
Use fresh ingredients and season your dish with natural herbs and spices!

 

4. INCREASE fibre intake daily!

 
Soluble fibre lowers the bad cholesterol levels in your body.
Examples: oats, brown rice, legumes and banana.

 

5. LIMIT your alcohol intake!

 
Overconsumption causes liver malfunction – this increases the bad cholesterol and decreases the good cholesterol levels.