Virgin Active Health Club - Healthy Eating


Tips for good hearty eating - continued
	5. Feed the fibre of your being Sources of soluble fibre such as oat bran, barley, rice bran and psyllium helps your heart by binding to bile acids (the end product of cholesterol metabolism) and sweeping them out of the body. According to scientists, you need to eat at least 3g of soluble fibre to decrease cholesterol by 2-3%. It’s easy to incorporate more soluble fibre into your daily diet, too: Choose a breakfast cereal made from whole oats, barley or psyllium Sprinkle some oat bran, barley bran, rice bran, raw psyllium or wheat germ over your cereal Add a few tablespoons of oat bran or psyllium to a low-fat smoothie Increase your intake of beans or lentils – the great British staple ‘baked beans on toast’ is a ultra-quick, ultra-healthy meal idea Add beans or lentils to soups, curries, and mince dishes such as bolognaise mixes Include whole grains in your diet.
6. Up your fruit and veg intake Study after study shows that people who eat plenty of fruit and vegetables have a lower risk of stroke and heart problems. Originally this was attributed to the high levels of antioxidant vitamins in fresh produce, like beta-carotene, vitamin C and vitamin E. However, it has since been attributed it to phytochemicals, a natural plant compound which appears to have even more powerful antioxidant capacities. So which types of fruit and veg give your heart the biggest boost? Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, cabbage and turnip Leafy green vegetables including spinach, silver beet and dark lettuces and salad leaves Citrus fruits including oranges, lemons, mandarin and grapefruit. Aim to include five different vegetables and two different fruits per day in your diet. 7. Switch to soya Why do Japan and other Asian cultures enjoy some of the lowest heart disease rates in the world? Well, one reason is down to soya. Soya contains isoflavones that work as antioxidants to stop bad LDL cholesterol from sticking to arteries, and it contains lots of soluble fibre to help remove cholesterol from your digestive system. In November 1999, the US Food and Drug Administration approved a health claim by soya foods sold in the USA that, as part of diet low in saturated fat and cholesterol, 25g soy protein a day could reduce the risk of heart disease. So how can you include soya into your daily diet? Switching is easy! Choose low-fat soya milk instead of regular milk, or substitute your regular yoghurt for the soya variety. Or you can add soya beans (canned or fresh) to casseroles and curries, use tofu in stir-fries, and try soya protein meat alternatives, soya nuts, and low-fat soya puddings. There’s a world of alternative options that may impress your taste buds as much as your heart! Aim for 25g of soya protein a day (equivalent to three to four servings of soya foods). 8. Go nuts about nuts Although nuts are high in fat (containing over 50% total fat) the fat is mostly monounsaturated and polyunsaturated. They are rich in the antioxidant vitamin E, as well as fibre, arginine (an amino acid that helps protect against blood clots) and they’re rich in minerals like magnesium, copper, potassium and selenium. A small handful of nuts, such as almonds, Brazil nuts and walnuts, may help protect your heart – and they’re great in salads too! Just don’t go too nuts if you’re trying to manage your weight. 9. Halt the salt Reducing the amount of salt you eat will help keep your blood pressure down and may reduce your risk of coronary heart disease. 10. Put a cap on booze According to scientific research, not all booze is bad for you. Alcohol can help raise the high density lipoproteins (HDL) or protective cholesterol in your body (something also achievable through exercise) and moderate drinking, which constitutes one to two units a day, may help protect the heart from coronary disease in men over 40 and in post-menopausal women. However, the British Heart Foundation advises against alcohol because its dangers are well-documented, and any benefits of drinking can be achieved through much safer options. It’s more important to boost your physical activity, follow a healthy, balanced diet, and stop smoking. Those who ignore the warnings, (ie. women who consistently drink more than three units of alcohol a day, and men who drink more than four) are more likely to suffer from the risk factors associated with cardiovascular disorders, such as high blood pressure. Binge drinking can also cause abnormal heart rhythms and regular heavy drinking can lead to enlargement of the heart, which may require specialist care and treatment. And if you’re trying to manage your weight, alcohol certainly won’t help your cause because it contains plenty of calories but little else of nutritional value. Jane Freeman is a member of Dietitians Unlimited, which is a part of the British Dietetic Association (BDA). To find a registered dietitian in your area, visit the Dietitians Unlimited website at www.dietitiansunlimited.co.uk.