EAT SMART

A nutritious diet needn't  be restrictive ,costly or time-consuming if you follow a few simple rules .


1. Stick to five groups

proteins
Nuts and fish, particularly cold-water  ocean species,are rich in omega -3 fatty acids that keep heart rhythm steady and discourage blood clotting. Research has found that just two servings of oily fish(avoid frying)a week can reduce your heart - attack risk by a third .Eat white meat , beans and eggs -regularly .For vegetarians ,there are fewer sources of omega -3 fatty acids , but walnuts ,lentils and flex  seeds are good options.

Good Fats Olive oil, soya oil ,nuts and peanut butter are full of monounsaturated  fat that ,unlike the hydrogenated fats of many bakery products  ,margarines and other processed foods,increase good high-density lipoprotein cholesterol levels and cut the bad low-density lipoprotein levels


Fruit and vegetables
These are rich in  cholesterol -lowering phytosterols, antioxidants ,and other ingredients such as folate (found in soya and chickpeas),which reduce arterial inflammation .Aim for nine servings a day of various types and  colors for different nutrients - to really boost your heart. 

Whole grains .
Go for two to four servings a day of wholemeal pasta and cereals or barley or bulgur wheat.Switching from refined grains completely could slash your heart -attack risk by 30 percent.  

Dairy foods    
They provide essential  vitamin B and calcium - but use skimmed milk and reduced -fat products ,no more than three times daily,to avoid too much saturated fat.