Six steps to a healthier heart

Three things to increase

1. Increase your intake of oily fish.

Most fish, especially oily fish such as salmon, mackerel, sardines, and tuna, contain high levels of omega-3, which studies suggest can lower the risk of heart attacks.

It is best to take in omega-3 from food sources, as there isn’t enough evidence that omega-3 -supplements benefit healthy adults and children. 

2. Increase your intake of whole foods.

Wholefoods are a good source of fibre and other nutrients that play an important role in regulating blood pressure and heart health.

Some examples of wholefoods are: wholemeal bread, bran and wholegrain cereals, fruit and vegetables, potatoes with their skins, oats and barley, pulses such as beans, peas and lentils.

3. Increase your intake of unsaturated fats.

Unsaturated fat tends to raise the level of HDL ('good') cholesterol in the blood. HDL cholesterol brings cholesterol to your liver, which sends it out of your body, so you want as much HDL as possible. Examples of unsaturated fats are avocados, nuts, seeds, flaxseed, sunflower, rapeseed, and olive oil.