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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

    Cinnamon banana toast

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    Info

  • Lunch

    Roast beef pitta with mango chutney and yoghurt

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    Info

  • Dinner

    Grilled fish with lentils and rice salad

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    Info

  • Snack

    Hummus dip with vegetables sticks

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    Info
  • Calories
  • 450
  • Protein
  • 15g
  • Carbs
  • 99g
  • Fat
  • 3g

Breakfast

Cinnamon banana toast

  • Top 2 slices of wholegrain toast with 1 chopped banana. Sprinkle with ½ tsp of cinnamon
  • Serve with 125ml of low fat yoghurt mixed with 1 tbsp of raisins and 1 chopped apple
  • Calories
  • 455
  • Protein
  • 35g
  • Carbs
  • 57g
  • Fat
  • 10g

Lunch

Roast beef pitta with mango chutney and yoghurt

  • 1 wholegrain pitta bread filled with 75g of lean roast beef, 1 tbsp of mango chutney, 1 tbsp of low fat plain yoghurt, cucumber and mixed salad leaves
  • 1 small granola bar (21g)
  • Calories
  • 415
  • Protein
  • 35g
  • Carbs
  • 54g
  • Fat
  • 7g

Dinner

Grilled fish with lentils and rice salad

  • 1 serving of Lentils and rice salad
  • 125g of grilled cod with 75g of steamed broccoli
  • 1 apple.

Did you know? To retain the full range of antioxidants from your broccoli steam for a short time and try not to overcook. For most cut veg 2-3 minutes is enough!

Recipe

Ingredients

  • 25g of dried red lentils
  • 25g of brown rice, uncooked weight
  • 1 tsp of olive oil
  • 50g of onion, chopped
  • 1 tsp of balsamic vinegar
  • 1 tbsp of fresh parsley, chopped

Method

  1. Soak the lentils for an hour, then drain and simmer for 20 minutes or until softened but not mushy. Do not add salt to the lentils before cooking as this will make their skins harden
  2. Cook the rice according to package directions
  3. Heat the olive oil in a non-stick frying pan and cook the finely sliced onion until soft and golden.
  4. Add the balsamic vinegar, raise the heat to allow to bubble off. Add the cooked onions to the lentils and rice and mix well
  5. Add the parsley before serving warm or at room temperature

  • Calories
  • 155
  • Protein
  • 6g
  • Carbs
  • 20g
  • Fat
  • 6g

Snack

Hummus dip with vegetables sticks

  • 2 tbsp of reduced fat hummus with 3 mini carrots and 2 stalks of celery
  • 100ml glass of orange juice