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An A4 planner for you to download and fill in to help you plan healthy meals and reach your S.M.A.R.T. goals. Also contains space for you to make a shopping list so you only buy what you need.
- What is the British Heart Foundation Diet? - BHF
With any plan, make sure you are getting your 5-a-day, pay...
- Healthy eating - reduce your risk of developing heart disease ...
Eating more fibre helps to keep your digestive system...
- What is the British Heart Foundation Diet? - BHF
With any plan, make sure you are getting your 5-a-day, pay attention to how much salt and sugar you are consuming and include some healthy fats such as oily fish, nuts and vegetable oils. Read more advice on healthy weight loss. Find out your BMI using our BMI calculator. Meet the expert.
- What's on This page?
- A Balanced Diet
- The Eatwell Guide
- Foods to Eat Less Often and in Small Amounts
Everyone should aim for a well-balanced diet. Strict diets are hard to sustain long term and may not provide the balance of nutrients you need. Healthy eating isn’t about cutting out or focusing on individual foods or nutrients. It’s thinking about your whole diet and eating a variety of foods in the right amounts to give your body what it needs. T...
The Eatwell guide, the UK’s food guide, shows what kind of foods you should eat, and how much, to have a healthy, balanced and more sustainable diet. Click on the image above for a full-size view of the Eatwell guide.
Saturated fat
Too much saturated fat can increase blood cholesterol levels and increase the risk of heart attack and stroke. Replacing animal fats such as butter with plant-based oils like olive oil and vegetable oil can help you reduce how much saturated fat you eat. 1. Learn more about simple swaps you can make to reduce how much fat you eat.
Salt
Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease. If you prefer salty foods, try squeezing some fresh lemon juice onto your food instead of adding raw salt. 1. Learn more about simple swaps you can make to reduce how much salt you eat.
Sugar
Too much sugar can increase the risk of weight gain and tooth decay. To reduce how much sugar you take, try doing it slowly over time instead of making a big sudden change. You can, for example, use half a teaspoon less sugar in your tea everyday instead of immediately switching to unsweetened tea. 1. Learn more about simple swaps you can make to reduce how much sugar you take.
- Sunday (plan and make the week ahead) Set yourself up for success by doing some preparation at the weekend so that you have some interesting, healthy lunches for the next few days.
- Monday. Home-made soups with wholegrain bread are a good lunch option at this time of year. This pea and mint soup can be made with frozen peas, while this Moroccan spiced carrot soup will make the most of the root veg that are in season at the moment.
- Tuesday. For lunch, you might have another portion of soup left. Or try a frittata and make a couple of salads to go with it like a roasted vegetable and chick pea salad or jewelled cous cous salad or spiced roast roots.
- Wednesday. Hopefully you’ve made baked fish dish the evening before (see our suggestions for Tuesday dinner), and have cooked extra so you have leftovers for Wednesday lunch.
Ultimate Cholesterol Lowering Plan© (UCLP©) The UCLP© is a fully flexible 3-step eating guide to help manage your blood cholesterol levels and your heart health. You choose how and when you take on board recommended changes within each step. Be assured that ANY recommended improvements you make and maintain
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The 5 key parts of a heart healthy eating pattern are to eat: A variety of healthy protein sources especially fish and seafood, legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can be included in a heart healthy diet.
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• To the heart healthy foundation diet, the UCLP© introduces four specific plant foods, each proven to significantly lower serum cholesterol levels and when combined, result in a cumulative effect. The four foods are soya foods, foods fortified with plant stanols or sterols, tree nuts and peanuts, and beta-glucans.
