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Planning your meals in advance can help you to make healthier choices, save money and reduce waste. We’ve planned a week of meals that will give you a balanced, heart-healthy diet whilst helping you to control your spending.
- Fruit and vegetables. Fruit and vegetables are an important part of a healthy diet. Eating at least five portions of fruit and vegetables a day has been shown to help lower your risk of developing heart and circulatory diseases.
- Potatoes, bread, rice, pasta and other starchy carbohydrates. This group includes potatoes, bread, rice, pasta and other starchy carbohydrates such as breakfast cereals, porridge, yams and plantains.
- Dairy and alternatives. Milk, cheese, yogurt, fromage frais, quark and non-dairy alternatives are included in this group. Non dairy alternatives include soya, rice, oat, and nut-based drinks and yogurt.
- Beans, pulses, fish, eggs, meat and other proteins. These foods are sources of protein, vitamins and minerals. Beans and pulses are low in fat and high in protein, fibre, vitamins and minerals.
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.
Seeing the HEART UK Approved product logo (c) should give you the confidence in the heart health and cholesterol lowering claims on the pack. Together with eating healthier and staying active, by adding these products to your regular shopping will help towards lowering your cholesterol.
See which meat and fish options are good or bad for your heart health, and get some healthy recipe ideas. The Nutrition section contains all the tips and features you need to help you eat a heart-healthy diet and maintain a healthy weight, plus delicious recipes.
Some restrictive diets will lead to weight loss but can also put your health at risk. Ketogenic plans promote low carbohydrate, high-fat diets. Watch our latest webinar to explore the evidence behind these types of diets and what their effect on your cholesterol and other blood fats could be.
People also ask
Does the British Heart Foundation diet really help you lose weight?
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Eat plenty of vegetables and fruits – choose a wide variety. Choose foods made mostly with whole grains rather than refined grains. Choose healthy sources of protein : Mostly from plants (legumes and nuts) Fish and seafood. Low-fat or fat-free dairy products instead of full-fat dairy products.
