Heart disease: Eat this tasty fibre-rich meal plan to reduce your risk of heart disease
HEART disease can result from eating an unhealthy diet but thankfully, eating more fibre can reduce the risk of developing the condition. Try this simple meal plan to get more fibre in your diet and lower your chances of developing heart problems.
Fibre: Why it is a key part of a healthy diet
Heart disease is the leading cause of heart attacks; it can happen when the level of cholesterol in the blood is too high, clogging up the arteries. Eating a healthy, balanced diet that is low in saturated fat is an important way to lower your risk of heart disease, while fibre has also been shown to benefit heart health. A recent study supported by the World Health Organisation found a higher dietary fibre intake is associated with a reduced risk of heart disease, with 25g to 29g a day providing the greatest benefits. Dietitian Hala El-Shafie offers the following simple meal plan to get more fibre in your diet and reduce your risk of heart disease:
Upping your fibre intake really doesn’t need to be complex and the more you eat, the more you reap the rewards
Breakfast - two slices of wholemeal toast and one banana
Two slices of wholemeal toast equates two 4g of fibre, while one banana provides 1.4g.
Wholemeal bread contains more than double the fibre than other types of bread, so is an easy way to boost your fibre intake.
Mid-morning snack - a handful of almonds
A handful of almonds equates to 4g of fibre, and is also a good source of healthy fats like linoleic acid, which contributes to the maintenance of normal cholesterol levels.
A recent study found eating almonds results in significant reductions in total cholesterol, ‘bad’ LDL cholesterol and triglycerides, according to El-Shafie.
Lunch - baked potato with skin and baked beans
A baked potato makes up 3g of fibre, while a 200g serving of baked beans equates to 10g of fibre.
Opt for reduced salt and sugar baked beans for the best health benefits - this will also count as one of your five-a-day.
Afternoon snack - one apple
One apple contains 4g of fibre and is also packed with nutrients. Ensure you keep the skin on, as that’s where most of the fibre is found.
Dinner - chilli con carne and wholegrain rice
Chilli con carne contains 6g of fibre per portion, while a 125g serving of wholegrain rice has 3g.
Swap out minced beef for lentils or additional beans to make it veggie-friendly.
“Upping your fibre intake really doesn’t need to be complex and the more you eat, the more you reap the rewards,” said El-Shafie.
“Start by making simple swaps such as choosing wholegrain breads, pastas and rice or making a handful (28g) of almonds your go-to snack.”
“You may want to slowly up your fibre with small steps as a sudden increase may cause a bit of abdominal discomfort,” the dietitian warned.