Your heart is one of the most important organs in your body and you are never too young or old to start caring for it. Start by being mindful of what you eat. You can lower your risk of heart disease and its associated risk factors such as excess weight, hypertension, hyperlipidaemia and diabetes by eating a healthy balanced diet that incorporates a variety of nutrient-rich foods.
Heart Smart Eating Plate
Aims to promote healthy eating habits and portion control
Based on recommended guidelines by the Health Promotion Board, Singapore
Discourage “super-sized” portions, which may lead to excess weight gain & obesity
Maximise the nutrient intake by eating a mixture of food
1/4 Plate of Protein
Helps to build and repair tissues in the body
Choose lean meat, fish and plant-based protein (such as tofu and legumes)
Aim for 2 servings of oily fish a week, as they contain Omega-3 fatty acids which are beneficial for overall heart health
1/4 Plate of Whole-Grains
Provide energy to the body gradually and steadily
Whole-grains are packed with nutrients that promote satiety, which is good for weight management
Whole-grains are high in fibre, this means it keeps you full for longer and helps to prevent constipation and lower blood cholesterol levels.
1/2 Plate of Fruit & Vegetables
Loaded with dietary fibre, vitamins, minerals and phytochemicals. Phytochemicals are naturally present in plants and may help in reducing the risk of developing chronic diseases.
Like the colours of a rainbow, there is a colourful variety of fruits and vegetables. These colours represent different vitamins, phytochemicals and antioxidants. Consuming a rainbow of fruits and vegetables helps you to reap the benefits of these nutrients plus the goodness of fibre.
Go for 2 servings of fruits and 2 servings of vegetables per day.
3-5-7 Healthy Heart Principles
3 Highs High in Fibre, Fresh Food, and Plant-based Protein
Consume plenty of fruits, vegetables, soy products, beans and legumes.
Fibre, especially soluble fibre, helps to lower the cholesterol in your body.
These colourful goodies also provide a wide range of vitamins, minerals and antioxidants.
Choose lean meat and skinless poultry cooked in healthy way (steam, poach, grill, stir fry, bake, boil, stew).
Go easy on table salt, seasoning and pickles to keep your sodium intake low.
If you have a sweet tooth, consume sugar-laden food and drinks sparingly.
If you consume alcoholic beverages, do so in moderation.
70% Full Eat 70% Full Do you burp out loud after a meal? Chances are that you may have overeaten. If you think your stomach is 70% full, it is probably just right. Have small frequent meals instead of 3 big meals.