Step 1

• Include plenty of colourful non-starchy vegetables and/or fruit at every meal and for most snacks
• Eating at least 5 serves (400g) of vegetables and fruit each day has been associated with lower rates of heart disease, obesity, and lower cholesterol and blood pressure.
• Eating plenty of foods with lower energy density, like non-starchy vegetables and fruit, can help manage body weight because we fill up on foods with fewer calories.

Caution : If we consume too much energy, our body stores the fuel,leading to weight gain.

Step 2

• Choose intact whole grains in place of refined grain products
• Choose whole grain and high-fibre carbohydrate foods as these are protective against heart disease.
• Fibre helps the bowels work properly and improves cholesterol and glucose levels.
• Grain foods and starchy vegetables are a good source of fibre, vitamins and minerals.
• Grain Foods: oats, barley, brown rice, whole grain bread, millet, whole grain wraps, chapatti, roti.
• Starchy vegetables: Potato, Sweet Potato, Corn, Beetroot, Yams, Green Banana.

Step 3

• Include some legumes, fish, seafood,eggs, poultry or meat each day which are a good source of protein, iron , zinc and B vitamins
• Legumes , dired peas, beans ( pulses) -chickpeas, lentils, mung beans, red kidney beans, soybeans, ,split peas
• Fish – mackerel, sardines,salmon, kahawai

Caution : Limit the amounts of processed meats and sausages eaten, as the fat is hidden. Processed meats can also be high in salt, which can raise blood pressure

If you are Vegetarian you can still obtain hearthealthy fats from nuts, seeds, vegetable oils and spreads.

Step 4

• Use mostly reduced-fat or low-fat milk or milk products (or calcium-rich alternatives)every day which are good source of calcium, protein and some carbohydrate.

Caution : Yoghurts and milk drinks are often sweetened. Choose unsweetened varieties to limit your intake of added sugar

Step 5

• Choose healthy oils, nuts and seeds instead of animal and coconut fats.
• Nuts, seeds, avocado, olives and healthy oils contain heart-healthy poly and monounsaturated fats.

Palm oil and coconut oil contain high levels of saturated fat which can increase your risk of heart disease

Unrefined oils, or also known as ‘cold-pressed’ or ‘extra virgin’, undergoes very little processing. Therefore these oils have higher levels of many beneficial compounds, such as antioxidants.

Step 6

• Drink water to quench thirst, and limit sugary drinks and alcohol

Step 7

• When preparing meals use pepper, herbs,spices or fruit to add flavour rather than salt or sugar

Step 8

• Cut back on junk foods, takeaways & foods high in sugar, salt or saturated and trans fats.

Step 9

• Share and enjoy regular meals with family and friends that focus mostly on foods close to how they are found in nature