Cardio-protective Diet for You - NDR-UK

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Saturated fat How to reduce these reduce the amount of pastry used. • Only have these foods occasionally. • Trans fats Trans fat is the most harmful type of fat for your heart because it lowers HDL cholesterol and increases LDL cholesterol. Trans fat are mainly found in processed foods such as cakes, pastries, biscuits, crackers and very hard margarines. Very small amounts of trans fat occurs naturally in meat and dairy products but most comes from processed vegetable oils. Food manufacturers are trying to change the way they process foods to eliminate these. For example, many major vegetable oil-based spreads are now trans fat-free. Limiting the amount of processed high-fat foods in your diet will reduce your trans fat intake. • Unsaturated Fat There are two types of unsaturated fat in the diet. Both are healthier than saturated fat. Monounsaturated fat These are the best type of fat as they help to lower LDL cholesterol and leave HDL cholesterol levels as they are. Typically monounsaturated fats are found in plant-based foods such as nuts and seeds. Polyunsaturated fat These are also a god type of fat, though not quite as good as monounsaturates. They help to lower LDL cholesterol but may also lower HDL cholesterol. They are found in similar sorts of foods as monounsaturates and will often both occur in some foods. Sources of Unsaturated fats Monounsaturated fats Olive oil and olive oil based spreads Rapeseed oil (commonly found in vegetable oil) Peanut or ground nut oil Almonds Sesame oil Cashews Peanuts Pistachio Hazelnuts Avocado Polyunsaturated fats Sunflower oil and sunflower spreads Corn oil and corn oil spreads Soybean and soybean spreads Safflower oil Walnuts Pine nuts Sesame seeds Remember: - All fat (unsaturated and saturated) has the same amount of calories. - Replacing saturated fats with unsaturated fats can help to improve your cholesterol levels. 120404Heart Health for HIV DRAFT 4
- If your total fat intake is high or you are overweight, it may be beneficial to reduce the overall amount of fat in your diet in addition to decreasing your cholesterol. Tips for swapping saturated fats with unsaturated fats - Replace butter with an olive-oil based spread. - Use mashed avocado and lemon juice instead of mayonnaise in sandwiches. - Use olive oil or nut oil dressings instead of mayonnaise-style dressings. - Add seeds and nuts to dishes such as soups, salads and cereals. - Snack on nuts and seeds in place of snacks high in saturated fat, but remember to only eat small quantities if you are trying to lose weight as they are high in calories. - Use olive oil or vegetable oil for cooking in place of butter, lard or ghee. - Try to substitute butter with vegetable-based spread or oil in baking. • Fish Fish can be divided in two groups – white fish and oily fish. Both of these are important foods to include in your diet in order to keep your heart healthy. White fish are a very low-fat and low-calorie source of protein. Oily fish contain high levels of unsaturated fats called omega-3 fats. These help to protect your heart and keep your blood thin. Current recommendations for the whole population are to include 2 portions of fish (1 portion = 140g) per week with at least one of these being an oily fish. If you have previously had a heart attack, then this recommendation is increased to 2-3 large portions of oily fish per week. Women who are pregnant, breast feeding or likely to become pregnant are advised to limit their oily fish intake to 2 portions per week or 4 medium-size cans of tuna per week. Additionally they should avoid eating shark, marlin and swordfish. Types of fish Oily fish White fish Salmon Trout Cod Canned crab Mackerel Sprats Bass Rock Kippers Anchovies Haddock Coley/pollock Pilchards Skippers Plaice Hake Sardines Sild Sole Kingfish Herring Fresh tuna Tilapia Canned tuna Fresh crab Swordfish (only have once per week) Fish oil supplements and non-fish sources omega-3 fats If you do not eat fish or oily fish you may want to think about taking a once daily fish oil supplement. These are available from all pharmacists and health food shops. You should look for a supplement containing fish body oils specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Specific amounts of these vary between 120404Heart Health for HIV DRAFT 5
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