Defeating DiseaseCoronary heart disease12 steps to a healthier heart1. DITCH SATURATED ANIMAL FATS. Swap meat, eggs and dairy foods for healthier plant-based options including fruit and vegetables, wholegrains (wholemeal bread, wholemeal pasta, brown rice, oats), pulses (peas, beans and lentils), nuts and seeds. Click here to find out how.
3. FABULOUS FIBRE. Fibre from fruits, vegetables, pulses and wholegrains lowers blood pressure and cholesterol. 10 grams of fibre a day reduces the risk of heart attack by 14 per cent and the risk of dying from heart disease by 27 per cent. A medium-sized apple contains around 3.0 grams of fibre, a slice of wholemeal bread contains 1.5 grams and a small portion of broccoli about 2.7 grams. Rice bran is an excellent source of fibre and has been shown to lower cholesterol. Buy it from health food shops and sprinkle it on breakfast cereals and use in stews and soups. 4. GET YOUR 5-A-DAY. Eat at least five portions of fruit and veg a day. Not just for the fibre (see above) but for the disease-busting antioxidants vitamins A, C and E. These can boost heart health as well as protecting against cancer and other diseases. Choose brightly-coloured varieties to optimise your antioxidant intake: sweet potato, purple sprouting broccoli, red cabbage, asparagus, curly kale, blueberries, raspberries and avocados. 5. INCLUDE SOYA FOODS. 25 grams of soya protein per day can lower cholesterol levels. A 250ml glass of Alpro soya milk (blue carton) contains 9.3 grams of protein and 100 grams of Cauldron Organic Tofu contains 12 grams.
7. TAKE REGULAR EXERCISE. Lack of physical activity raises the risk of heart disease. A well-balanced vegetarian or vegan diet, coupled with regular exercise, can help shed those excess pounds! Set yourself a daily target of 10,000 steps and walk your way to health and fitness with the new VVF pedometer (available from our webshop or by telephoning 0117 970 5190). 8. CUT OUT THE SALT. A high salt intake can increase blood pressure. The government recommends no more than 6.0 grams per day for adults. Use fresh herbs and spices to flavour your food and get rid of the salt-cellar – your taste buds will adapt very quickly.
10. CHILL OUT. Take time out just for yourself with a gentle activity such as yoga or Tai Chi, or just take a moment to relax. 11. DON’T SMOKE. Smoking is a major risk factor and stopping can halve your risk of CVD after just one year. 12. CUT BACK THE BOOZE. Too much alcohol increases the risk of CVD. Avoid binge drinking. For a healthier, longer and fitter life, the message is loud and clear... Go veggie! |
2. SWITCH TO HEALTHY PLANT-BASED FATS. Omega-3 essential fatty acids protect your heart. Flax seed (linseed) oil is an excellent source. Keep it in the fridge and add to dressings, sauces and cooked food only as heating destroys its beneficial properties. Other sources include walnuts, soya beans, rapeseed and hemp seed oils and green leafy vegetables. In oily fish, pollutants such as mercury, polychlorinated biphenyls (PCBs) and dioxins may outweigh any potential benefits (see VVF fact sheet 
6. MAINTAIN A HEALTHY WEIGHT. Obesity has trebled since the 1980s and well over half of UK adults are either overweight or obese. A waist measurement of more than 88 cm (35 inches) in women and 102 cm (40 inches) in men increases the risk of heart disease and diabetes. A vegetarian or vegan diet can help weight loss and losing just a few centimetres from your waist can significantly lower your risk of heart disease. (See the VVF’s 
9. WATCH OUT HOMOCYSTEINE’S ABOUT. This amino acid (a building block of protein) is produced in the body and can cause serious problems if it accumulates to high levels. You can reduce homocysteine levels by ensuring an adequate intake of folate (folic acid) and vitamins B6 and B12. Folate and B6 are available in yeast extract, green leafy vegetables, pulses (peas, beans, lentils), wholegrains (wholemeal bread, wholemeal pasta, brown rice, oats), nuts and fortified breakfast cereals. B12 is found in fortified foods including yeast extracts, soya milks, breakfast cereals and margarines.