Transcript Omega-3 Fats

Eating for a Healthy Heart
Dietary Advice That Saves Lives and
Improves Health
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↑ omega-3 fat intake
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↓ saturated fat and total/partially replace with
unsaturated fats
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↑ fruit and vegetable intake (↑ fresh foods)
Omega-3 Fats
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Reduces the stickiness of the blood, making
it less likely to form clots and blockages
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Protects the arteries from damage
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Reduces the risk of death from heart disease
and stroke
Omega-3 Sources: Oily Fish
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Aim for 2-3 portions of oily fish per week
A portion is 100g or 3-4oz
Oily fish includes:
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Mackerel
Kippers
Pilchards
Salmon
- Trout
- Sardines
- Herring
Other Sources Of Omega-3
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Plant based
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Rapeseed oil
Walnut
Soya
Linseeds/flaxseeds
Dark green leafy vegetables
Omega-3 enriched eggs (columbus)
Fish oil supplements
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0.5-1g DHA/EPA per day
Saturated Fat
(Bad Fats)
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From animal sources
Causes the body to produce cholesterol in
excess
Cholesterol thickens the blood resulting in
narrowing and furring of blood vessels
Causes increased blood pressure and
increases the risk of heart attack
Unsaturated Fat
(Good fats)
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From vegetable sources
Polyunsaturated fat
corn/sunflower/walnut oil
Monounsaturated fat
olive/rapeseed oil
Poly and mono unsaturated fat do not form
cholesterol and monounsaturated fats may
actually reduce it.
Ways to Reduce Fat
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Replace whole milk with semi or skimmed
Choose a low fat unsaturated spread
Limit the amount of fat used in cooking
Choose lower fat cheeses
Grill, steam, bake or poach foods instead of frying
Choose leaner cuts of meat and remove all visible
fat
Choose diet or ‘light’ yoghurts and desserts
Limit the high fat snacks you eat
Fruit and Vegetables
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Form part of Mediterranean diet
↑ fruit and veg, ↑ fresh foods, ↓ processed foods
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Protective properties
Antioxidants
Vitamins and minerals
Soluble fibre
Aim for at least 5 portions per day
What is a Portion?
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1x
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2x
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1 cup
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1 large slice
What is a Portion?
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Glass of
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½ - 1 table spoon
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2 table spoon
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Bowl
Summary
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INCREASE omega-3 fat intake
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REDUCE saturated fats and total/partially
replace with unsaturated fats
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INCREASE fruit and vegetables (↑ fresh
foods)