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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
Content
Find out food that are
heart-healthy
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
daily.
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
NUHCS PULSE
Issue 29
30
D I
ET
National University Heart Centre, Singapore