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It may be clear to many of us that a

healthy diet and lifestyle leads to

better heart health, but are we really

eating all the right food and in the

right amount?

Eating to

Your Heart’s


Find out food that are


Fruits and Vegetables

Fruits and vegetables contain dietary

bre which helps to reduce blood

cholesterol, but a 2010 National Nutri-

tion Survey (NNS) found that almost

85 per cent of Singaporean adults do

not meet the recommended intake of

two servings of fruits and two servings

of vegetables daily.

Wholemeal/Wholegrain Products,

Brown/Unpolished Rice, Legumes

and Pulses

These are also high in dietary bre to

lower blood cholesterol. The Health Pro-

motion Board recommends at least one

serving of wholemeal product per day.

Beta-glucan, a type of soluble bre that

is found in oats, can help to lower blood

cholesterol. If you consume oats, aim

for eight to eleven tablespoons of oats


Nuts and Seeds

Nuts and seeds contain bre and

unsaturated fats which are bene cial for

the heart. However, consumption should

be limited to a small handful as they may

lead to unnecessary weight gain due to

their high fat content. Always choose the

unsalted raw/baked nuts instead of

fried/added salt/sugar-coated nuts.

Oily Fish

Salmon, cod, tuna and mackerel are

all examples of oily sh which are

packed with Omega-3 fatty acids

that contain anti-in ammatory prop-

erties and help to improve cardiovas-

cular health. The recommended intake

is to have at least 2 servings of 100g

oily sh per week.

1. Healthy Food for Your Heart


Issue 29




National University Heart Centre, Singapore