Your Healthy Eating Guide

Eating goes two ways. You can either;

  1. Eat healthy foods to protect your body
  2. Eat bad foods that will increase the risk of health problems

I’m sure we would all prefer the first option. If we eat bad foods, our chances of heart disease and stroke are increased.

A healthy diet has endless benefits. For example;

  • Stop weight gain
  • Reduce high blood pressure
  • Help lower cholesterol levels.

If you have a heart condition already, a healthy diet will still benefit your heart.

Healthy Eating Guide

Fruit and Vegetables

A well-balanced diet should include at least 5 to 7 servings a day. Base your meals on these and try to vary the types of fruit and veg you eat. More is better.

Ideally, half your plate should be made up of fruit, vegetables or salad. Fresh, frozen, dried or tinned fruit all count.

Remember pure unsweetened fruit juice only makes up a maximum of one of your 5-7 a day, however much you drink in one day.


Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing  heart disease.

So, to help keep your heart healthy:

  • Replace saturated fats like butter, lard and ghee with small amounts of mono (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) and polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish).
  •  Cut down on foods containing trans fats which are another type of fat that can raise the amount of cholesterol in the blood. Trans fats are found in fried foods, takeaways, snacks like biscuits, cakes, pastries or hard margarines.

All fats are high in calories, so it’s important to remember even the unsaturated fats should only be used in small amounts.


Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing heart disease. So to keep your heart healthy it’s important that you don’t eat too much salt each day.

Getting to know your way around nutrition labels will go a long way to help you do this.


Drinking more than the recommended amount of alcohol can be harmful to your heart. Alcohol is also high in calories, so it can lead to weight gain.

If you drink alcohol, it’s important to keep within the recommended guidelines.


If you have any other queries regarding healthy eating, then contact HC Training Services Ltd today! Click here to visit our website.