A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.
Everyone should aim for a well balanced diet. Faddy crash diets may not provide the balance of nutrients you need.
Plenty of fruit and vegetable Plenty of starchy foods such as bread, rice Some milk and dairy product Some meat, fish, eggs, beans and other non-dairy sources of protein
Use a small plate or bowl to help control your portions. Eat more low-calorie, nutrient-rich foods Eat smaller amounts of high-calorie, high-sodium foods
Fresh or frozen vegetables and fruit Coconut Low-sodium canned vegetable Canned fruit packed in juice or water syrup
Whole-wheat flour Whole-grain bread, High-fiber cereal with 5 g Whole grains such as brown rice, barley and buckwheat Whole-grain pasta
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.
Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet.
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein.
When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods.