MYHEART HEALTHYGUIDE
WHYHEARTHEALTHSHOULDMATTERTOME Believe it or not, we need some fat in our diet to be healthy but it’s important to choose the right type. The World Health Organization recommends swapping foods that are high in saturated animal fats with vegetable oils and soft margarine that are rich in healthy unsaturated fats. The table below can help guide you in your food choices.
TYPE OF FOOD
CHOOSE OCCASIONALLY OR LIMIT
EAT AND ENJOY foods lower in saturated fat or rich in unsaturated fats (‘good’)
foods high in saturated and/or trans fats (‘bad’) Meat and poultry
Fatty meat, pies, pasties,
Lean red meat, poultry with
sausages, burgers
the skin removed
[countries to adapt] Fish and seafood
Fried/battered fish
Oily fish such as mackerel, salmon, trout, herring, sardines and fresh tuna. White fish and seafood
Dairy products
Cooking fats and oils
Full fat cheese,
Semi-skimmed or skimmed milk and
milk or yogurt, cream
lower fat yogurts and cheese
Lard, dripping, ghee
Vegetable oils – sunflower, corn, olive, soybean, rapeseed oils, liquid margarines
Spreads
Butter, hard margarine
Soft Spreads
Sauces
Butter or cream
Vegetable based sauces made
based sauces
using vegetable oils like olive oil
Biscuits, cakes, pastries,
Fresh or dried fruits, olives,
crisps, savoury snacks
unsalted nuts, seeds
Snacks
Taking my heart health one step further Bring your heart health to life with Becel’s interactive online Heart Age Tool. It presents your preventable CVD risk as an estimated Heart Age, which could be older, younger or the same as your chronological age. As well as providing you with your Heart Age, the Heart Age Tool motivates and supports you to make life-long heart healthy changes, via an online tailored 12-week Heart Health Diet and Lifestyle Plan offering practical advice, action plans, recipes, work sheets, activity logs and food and drink diaries. Try the Heart Age Tool at [insert local Heart Age URL].
Stamp
Turn over for heart healthy diet and lifestyle tips
TM
PUTTING MY HEALTHY DIET AND LIFESTYLE INTO PRACTICE
1
Maintain a healthy body weight. Take moderate levels of physical activity preferably daily eg 30 minutes of brisk walking.
2
Eat a variety of vegetables and fruits. At least 5 portions a day.
3
4
Control fat intake. Replace saturated fats eg butter, cream with unsaturated vegetable oils or soft margarine.
5
Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
6
7
8
9
Select foods that are low in sugar. Eat refined sugar sparingly and limit the frequency of sugary drinks and sweets.
Eat bread, grains, pasta, rice or potatoes several times per day (choose wholegrain varieties).
Use milk and dairy products that are low in both fat and salt.
Avoid foods high in salt eg processed, cured and preserved foods. Salt intake should be below 1 teaspoon per day.
Limit alcohol intake to no more than 2 drinks per day (20g).
Adapted from: Ref. Diet, Nutrition and the Prevention of Chronic Diseases. Report of a Joint WHO/FAO Expert Consultation, WHO Technical Report Series 916. Geneva 2003. http://www.who.int/hpr/NPH/docs/who_fao_expert_report.pdf
Getting friendly with food labels
Typical Values
Per 20g of Becel Light
Per 100g of Becel Light
(recommended daily intake)
Why should I read them? Food labels are a helpful tool to guide you in your food choices and they can also be used to help keep your fat intake at a healthy level How do I read them? Information is shown per 100g and per serving. Use the per serving amount for a more accurate idea of what you are actually consuming. For some products, like spreads, information is also provided per recommended daily intake (i.e. 20g). What should I look out for? For a healthy heart, it’s better to choose foods with: – more ‘good’ polyunsaturated and monounsaturated fat (PUFA, MUFA) – less ‘bad’ saturated fat (SAFA) and minimal trans fat (TFA) Putting it in perspective •Total fat intake should make up approximately 30-35% of your total calorie intake •Good fat intake should make up approximately two thirds of your total fat intake
Energy
292kJ/67kcal
1459kJ/334kcal
Protein
Trace
0.1g
Carbohydrate
0.5g
2.8g
Sugars
Trace
Trace
Total Fat
7.6g
38g
SAFA
1.8g
9.3g
MUFA
1.8g
9.3g
PUFA
3.8g
19g
Omega 6 fatty acids
3.2g
16g
Omega 3 fatty acids
0.1g
0.4g
TFA
0.6g
3g
Fibre
Nil
Nil
Sodium
0.1g
0.60g
Vitamin A
160ug
800ug
Vitamin D
1.5ug
7.5ug
Vitamin E
4mg
20mg
Vitamin B6
1mg
5mg
Folic Acid
100ug
500ug
Vitamin B12
0.5ug
2.5ug
My goals this [week/month/quarter] With the help of your [insert relevant health influencer] set yourself three goals – go on, challenge yourself! Example goal: I will swap from whole milk to semi-skimmed milk starting today 1.
2.
3.
My next appointment is on: [insert details]
For more information about Becel visit [insert URL] For more information about..............[HI to insert name/topic] visit:...........[HI to insert relevant URL]
What do they tell me? •The number of calories (kcal)
•Different kinds of fat
•Vitamins and minerals