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 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 6
Three heaped tablespoons of cooked vegetables. Three heaped tablespoons of beans or pulses. • Fibre There are two different types of fibre in your diet. Both help heart health. Insoluble fibre This is found in pips, skins and seeds of fruits, vegetables and the husks of cereal products. It is very good for your bowel and can help weight loss by making you feel full. Soluble fibre This is found in things like porridge oats, okra, beans and pulses and fruits. It helps to lower LDL and total cholesterol levels. • Sources of dietary fibre Insoluble Fibre Found in vegetable and fruit skins, pips, husks and seeds Pips Skins of fruits Wholegrains and wholegrain products (e.g. breads, cereals, pasta) Bran and bran products Stringy vegetables Nuts Potato skins Soluble Fibre Found inside fruits and vegetables and in some grains Oats, rye and barley Psyllium Root vegetables and root tubers. carrots, celeriac, cassava, yam Beans, pulses and legume Flesh of apples and pears Soft fruits and berries Okra • Plant stanols and sterols Stanols and sterols are naturally occurring compounds found in plants that can block the absorption of some cholesterol. The amount of stanols and sterols found naturally in most fruits and vegetables are very low, so it would be difficult to eat enough through these sources to have a significant effect on your cholesterol levels. Many products fortified with high stanols and sterols concentrations are now available. These include spreads, milks, yoghurt and yoghurt shots. The following table provides details about products and doses to help you achieve a daily intake to achieve a significant health effect. Stanol/Sterol containing products and their recommended doses Food item Spreads Flora proactive low fat spreads (light, olive oil, extra light) Benecol ® spreads, regular, olive oil, light) Asda cholesterol lowering spread Portion size 10g/2 level teaspoons 12g/2 slightly heaped teaspoons 2 level teaspoons Servings needed to meet 2g/day 3 3 3 120404Heart Health for HIV DRAFT 7
Page 1 and 2: Cardio-protective Diet for You This
Page 3 and 4: made from these including pastries,
Page 5: - If your total fat intake is high
Page 9 and 10: Adults (general) Adults of Asian et
Page 11 and 12: • brisk walking to and from work
Page 13: My goals 120404Heart Health for HIV

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