Heart Smart Eating

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

Plate

Portions

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.
5 Lows
Low in Alcohol, Fats, Cholesterol, Salt, and Sugar

  • 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.

Learn More About

Energy (Calories)FatsSugar
CholesterolSodium (Salt)Alcohol
CarbohydratesFruit & VegetablesProtein

Healthy Eating Tips

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Debunking Food MythsLocal Food ContentHealthier Shelf Stable Food
Cooking with Shelf Stable Food

For professional advice on heart-healthy eating or if you would like to engage us for nutrition talks, please email [email protected] or call 6354 9365.

Disclaimer: The content on this page is for information only, it is not meant to substitute direct medical advice from your doctor or clinician.

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