Starchy vegetables: Potato, Sweet Potato, Corn, Beetroot, Yams, Green Banana.
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.
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
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.
Drink water to quench thirst, and limit sugary drinks and alcohol
When preparing meals use pepper, herbs,spices or fruit to add flavour rather than salt or sugar
Cut back on junk foods, takeaways & foods high in sugar, salt or saturated and trans fats.
Share and enjoy regular meals with family and friends that focus mostly on foods close to how they are found in nature
Move More For Healthy Heart
Fit in 150+
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both), preferably spread throughout the week.
Move More, Sit Less
Get up and move throughout the day. Any activity is better than none. Even light-intensity activity can offset the serious health risks of being sedentary
Moderate to vigorous aerobic exercise is best. Your heart will beat faster, and you’ll breathe harder than normal. As you get used to being more active, increase your time and/or intensity to get more beneﬁts.
Include moderate- to high-intensity muscle-strengthening activity (like resistance or weight training) at least twice a week.
Physical activity is linked with better sleep, memory, balance and cognitive ability
And less risk of weight gain, chronic disease, dementia and depression. It’s one of the most important things you can do for your health and well-being