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Smart swaps: Heart Health

Maintaining heart health isn’t all about cutting foods out. Adding soy protein, such as tofu, unsaturated fats and antioxidants from nuts, beta-glucan fibre from oats and omega-3 fatty acids from oily fish can help reduce your risk of cardiovascular disease.

If you’ve already got high cholesterol, then try adding foods fortified with plant sterols and stanols.

Choosing foods low in saturated fat and sodium will keep your heart pumping and help you enjoy life for longer.

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.

Skip the cheese with your salad and choose tuna in spring water to get some of your weekly omega-3
Supersize your heart benefits by swapping high-fibre cereal for a hearty bowl of oats and get some heart-healthy beta-glucan fibre
Exchange a meat meal, with saturated fat, for a meal including a soy protein, such as tofu
Instead of your usual low-fat spread, choose one with added plant sterols
Don’t miss out on taste when you reduce your salt, pack in the flavours with salt-free spice and herb mixes

Article sources and references

Date modified: 15 February 2022
First published: Dec 2018


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