There are 5 diet changes we can all make to protect ourselves from heart disease and stroke, whatever our age, according to a report released by the British Nutrition Foundation.
Heart disease is responsible for 1 in 4 premature deaths in the UK and most cases are preventable.
The report identifies a healthy gut microbiome and watching your waist size, and keeping as your blood pressure and cholesterol levels down, as key factors that may stave off heart disease. But what are the 5 diet swaps that will help you achieve them?
1. Feast on fiber-rich foods
2. Cut down on foods high in saturated fat
3. Say goodbye to salt4. Pack in the vitamins and minerals
5. Reduce your calorie intake if you are overweight
More keys to a healthy heart
Additional key recommendations in the British Nutrition Foundation report on how to stave off heart disease are:
Get 7-9 hours of sleep per night.
Drink fewer than 14 units of alcohol per week. If you drink 14 units, don't save them up; instead spread them out evenly over 3 or more days.
Exercise for at least 2.5 hours per week.
Manage your stress levels.
Do not smoke.
You might not know that what you eat in pregnancy may influence your baby’s growth and development. A poor diet can increase your baby’s risk of obesity and heart disease later in life. Eat a healthy diet and keep active where possible.