Cardio-protective Diet for You - NDR-UK

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