This week I gave a Heart Healthy Eating talk aimed for individuals taking part in the Cardiac Rehabilitation Programme within the NHS Trust I work with. Cardiac Rehabilitation is a structured service which gives the best possible physical, psychological and social support for people with cardiovascular disease and other heart conditions.
Within the team I work with it is an 8 week programme involving exercise, risk factor modification, relaxation and educational talks aimed at patients following a cardiac event.
Every time I meet these individuals it is a mixed group from all genders, ages, cultures and backgrounds. Although my talk covers general guidelines and the latest evidence-based research, I aim to tailor the advice I am giving to the individuals sitting in front of me as best I can. My key take-home messages are based around the following:
5 steps to improve your eating habits for your heart
- Be aware of your current eating habits
Quite often we are mindlessly eating, which means we are often distracted when we are eating so often unaware. First things, first keep a food diary for a few days, look in your fridge and see what you regularly eat.
- Choose up to 3 things to add
We’re not going to focus on ‘cutting out’ or ‘stopping this’ as this sounds quite negative. What can you add to your daily routine to support heart health? Let’s turn it positive so we are not focusing on the fact that we have to be restrictive or limited. For example, adding an extra glass of water in the morning and evening, adding a portion of vegetables with your lunch, choosing a piece of fruit to have as a snack with a handful of mixed nuts or yoghurt, swapping red meat to oily fish once a week.
- Choose a new plant-based food to try
This could be from a variety of options and you can use the information you gathered from the first step to see where you can try something new. Plant-based foods include fruits and vegetables, nuts and seeds, wholegrain carbohydrates, beans and pulses, herbs and spices, and soya protein sources.
- Have a meat-free day once a week
My key example I use is choosing a favourite dish and thinking if a swap can be made, such as adding tinned beans or lentils to a bolognese or chilli. Perhaps starting small if you are a primary meat-eater at every meal, beginning with a meat-free meal once a week and gradually building up to a whole day.
- Choose different herbs and spices to add flavour instead of salt to meals
This is probably the trickiest one if you are used to adding salt to your meals at the table. Trust me when I say that your taste buds will adjust and there are plenty of other options to add flavour to meals. Begin with pepper instead, limit adding salt to when cooking oil whilst being mindful as to how much you’re adding and refer to recipes to see what spices they include in your favourite dishes.
You don’t have to do all of these 5 steps straight away. When we are aiming for sustainable, long-term dietary changes we want to make sure it is achievable for you and your lifestyle. This is different for everyone. Not every day will be perfect when it comes to our diet, even for a Dietitian. How can we have the majority of our meals and snacks following a balanced dietary approach, it doesn’t have to be an ‘all or nothing’ approach like many ‘fad diets’ might have you believe.
References
Eat For You Dietitian 
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