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Heart healthy plan that lowers your risk of heart disease

 

How will the Heart smart diet work for you?

Heart disease is a major health problem in the UK & Ireland, and overweight and obesity are major contributing factors to this problem. This plan will reduce your intake of saturated fat and dietary cholesterol and will include plenty of fibre-rich foods known to help lower LDL (the 'bad') cholesterol, such as whole grains, vegetables, fruit, beans and cereals. Heart-healthy monounsaturated and polyunsaturated fats, including olive oil, oily fish, avocados and nuts are also included while each meal is low in salt to help protect against high blood pressure.

The Heart Smart meal plan provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat, of which saturated fat will make up less than 10% of your calories.

Why the Heart smart diet?

  • Enhance your heart health
  • Lowers your risk of Type 2 diabetes and heart disease
  • Low in saturated fats, cholesterol and salt
  • Includes heart protective healthy fats and plenty of fresh fruit and veg

  • Breakfast

    Porridge with milk and honey

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    Info

  • Lunch

    Roast chicken pitta with mango chutney and yoghurt

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  • Dinner

    Beef with BBQ sauce, rice and salad

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  • Snack

    Frozen yoghurt with grapes

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    Info
  • Calories
  • 440
  • Protein
  • 12g
  • Carbs
  • 87g
  • Fat
  • 7g

Breakfast

Porridge with milk and honey

  • 50g of porridge oats prepared per pack directions with 100ml of semi-skimmed milk
  • Top with 2 tsp of honey, 1 chopped banana and 100g of strawberries
  • 1 apple

Did you know? Oats contain soluble fibre which helps lower cholesterol and protect against heart disease

  • Calories
  • 400
  • Protein
  • 40g
  • Carbs
  • 53g
  • Fat
  • 4g

Lunch

Roast chicken pitta with mango chutney and yoghurt

  • 1 wholegrain pitta bread filled with 125g of grilled chicken fillet, 1 tbsp of mango chutney, mixed salad leaves and 1 tbsp of low fat yoghurt
  • 1 orange
  • Calories
  • 415
  • Protein
  • 20g
  • Carbs
  • 51g
  • Fat
  • 15g

Dinner

Beef with BBQ sauce, rice and salad

  1. Cook 50g of brown rice per pack directions
  2. Heat 1 tsp of olive oil in a non-stick pan. Add 75g of lean chopped beef steak and cook throughout. Add 3tbsp of Homepride BBQ sauce and heat for a further 2 minutes.
  3. Serve with 4 cherry tomatoes, mixed salad leaves, 1 tsp of low fat salad dressing and rice.

Did you know? To help reduce your cholesterol trim all visible fat from meat before cooking and choose lean cuts such as sirloin or loin

  • Calories
  • 145
  • Protein
  • 3g
  • Carbs
  • 31g
  • Fat
  • 2g

Snack

Frozen yoghurt with grapes

  • 50g of low fat frozen yoghurt with 125g of grapes