Include fish, chicken and lean meat
The Heart Foundation recommends people eat 1-3 serves of protein from fish, red meat, chicken, eggs and legumes each day. For heart health, regularly enjoy fish, eggs and choose lean meat such as chicken breast. You should also consider to limit consumption of processed meat like sausages and deli meats and aim for at least one meat-free meal a week.
Oily fish contain the essential fatty acid omega-3. Omega-3s are great for your heart health and are believed to help reduce inflammation in the body, decrease triglycerides, lower blood pressure and reduce blood clotting. Oily fish, such as salmon, mackerel, tuna and sardines; are the main sources of long-chain omega-3s in our diet. However variety is key. Eating a wide variety of protein sources allows you to get other essential nutrients such as iron.
Try our lemon poached salmon with wholemeal spaghetti, fennel and spinach as a tasty way to enjoy more omega-3s.
Eat more dark leafy greens
Dark leafy greens like spinach and kale are rich sources of many vitamins and minerals, including folate. Folate can help reduce heart disease by reducing high levels of homocysteine - an amino acid that can be a risk factor for heart disease. Veggies are also packed with fibre, which helps reduce ‘bad’ LDL cholesterol levels.
Want to include more dark leafy greens into your diet? Try some kale tonight in our quick lentils with kale and poached egg or chicken, lentils and kale braise.
Tips for making your dinner more heart-healthy
Aim for 2-3 serves of baked, steamed or grilled oily fish per week.
Avoid processed meats like sausages and salami.
Choose lean meat and skinless chicken or turkey breast.
Grill, steam, boil, poach, bake, stew or stir-fry your food. Try to avoid shallow or deep frying.
Roast meats on a rack to allow fat to drain away.
Trim all visible fat from meat and chicken.
How much is 1 serve of protein?
Poultry (chicken or turkey) - 80g cooked
Red lean meats (beef, lamb, pork, kangaroo) - 65g cooked
Fish - 100g cooked or 1 small can
Eggs - 2 large (120g)
Legumes (lentils, chickpeas) cooked or canned - 1 cup (150g)
Tofu - 170g
