Cardio-protective Diet for You - NDR-UK
Cardio-protective Diet for You - NDR-UK
Cardio-protective Diet for You - NDR-UK
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ands, but as a guide one capsule should contain 1000mg total omega-3 fats and you<br />
should aim to take 1 of these per day. Discuss this with your dietitian or consultant to<br />
get some advice on what to take. If you are taking medication to reduce the clotting of<br />
your blood (such as warfarin) check with your doctor be<strong>for</strong>e taking a fish oil<br />
supplement. If you are pregnant, check that supplements are suitable.<br />
The body can convert the oils found in flaxseed and flaxseed oil, walnuts and rapeseed<br />
oil into omega-3 fats. If you do not want to take marine fish oils then these foods may<br />
be a suitable alternative, although the benefits of these foods are not fully understood.<br />
• Fruit and vegetables<br />
Fruit and vegetables provide lots of nutrients that help to protect your heart. There<strong>for</strong>e, it<br />
is very important to include these in your diet. Aim to take 5 portions of fruit, vegetables<br />
and salad per day.<br />
Fruit and vegetables are an excellent source of fibre (see p7). They also contain antioxidant<br />
vitamins which can help protect arteries.<br />
Types of fruit and vegetables that count towards your 5-a-day<br />
Fresh fruit and vegetables Frozen fruit and vegetables Fruit and vegetables in<br />
dishes such as soups or<br />
stews<br />
Canned fruit and<br />
vegetables. Choose varieties<br />
in natural juice or water,<br />
with no added sugar or salt.<br />
A smoothie containing<br />
whole fruit and/or<br />
vegetable may count as<br />
more than one portion but<br />
this depends on how it's<br />
made. Smoothies count as<br />
up to a maximum of two<br />
portions per day.<br />
Dried fruit, such as currants,<br />
dates, sultanas and figs.<br />
Beans and pulses. These<br />
only count as one portion a<br />
day, no matter how many<br />
you eat. That's because they<br />
contain fewer nutrients<br />
than other fruits and<br />
vegetables.<br />
A glass (150ml) of<br />
unsweetened 100% fruit or<br />
vegetable juice. Juice counts<br />
as a maximum of one<br />
portion a day, regardless of<br />
how much you drink<br />
because juice contains less<br />
fibre than whole fruits and<br />
vegetables, and more sugar.<br />
Fruit and veg in convenience<br />
foods, such as ready meals<br />
and shop-bought pasta<br />
sauces, soups and<br />
puddings. Some are high in<br />
salt, sugar and fat, so<br />
only have them occasionally<br />
or in small amounts.<br />
What is a portion of fruit and vegetables?<br />
A medium apple, orange, banana.<br />
Two small fruits, <strong>for</strong> example kiwis or plums.<br />
Half a grapefruit, a slice of papaya or melon, 2 slices of mango.<br />
A heaped tablespoon of dried fruits.<br />
150ml pure fruit juice or smoothie made with whole fruit.<br />
A cereal bowl full of salad.<br />
120404Heart Health <strong>for</strong> HIV DRAFT<br />
6