Heart Smart Eating Habits | Singapore Heart Foundation

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mega-menu-item-has-children mega-menu-megamenu mega-align-bottom-left mega-menu-grid mega-menu-item-16168' id='mega-menu-item-16168'><a class="mega-menu-link" href="https://www.myheart.org.sg/techniques/take-a-course/" aria-haspopup="true" aria-expanded="false" tabindex="0">CPR+AED<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-row' id='mega-menu-16168-0'> <ul class="mega-sub-menu"> <li class='mega-menu-column mega-menu-columns-3-of-12' id='mega-menu-16168-0-0'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-has-children mega-menu-item-16266' id='mega-menu-item-16266'><a class="mega-menu-link" href="https://www.myheart.org.sg/techniques/why-learn-cpraed/">CPR+AED Techniques<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1361' id='mega-menu-item-1361'><a 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mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5375' id='mega-menu-item-5375'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/cpr-aed-certification-course-blended-learning/">CPR + AED Certification Course (Blended Learning)</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5373' id='mega-menu-item-5373'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/restart-a-heart-programme/">Restart A Heart Programme</a></li> </ul> </li><li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9455 label' id='mega-menu-item-9455'><a class="mega-menu-link" href="#" aria-haspopup="true" aria-expanded="false">For Group Learners<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5374' id='mega-menu-item-5374'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/standard-first-aid-aed-certification-course/">Standard First Aid + AED Certification Course</a></li><li class='mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-15025' id='mega-menu-item-15025'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/basic-first-aid-aed-certification-course/">Basic First Aid + AED Certification Course</a></li> </ul> </li><li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9456 label' id='mega-menu-item-9456'><a class="mega-menu-link" href="#" aria-haspopup="true" aria-expanded="false">For Advanced Learners and Professionals<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5372' id='mega-menu-item-5372'><a 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id='mega-menu-item-5370'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/cpr-aed-instructor-course/">CPR+AED Instructor Course</a></li> </ul> </li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-16168-0-2'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1532' id='mega-menu-item-1532'><a class="mega-menu-link" href="https://www.myheart.org.sg/register-aed/buy-aed/">Buy an AED</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1559' id='mega-menu-item-1559'><a class="mega-menu-link" href="https://www.myheart.org.sg/register-aed/">Register an AED</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1523' id='mega-menu-item-1523'><a class="mega-menu-link" href="https://www.myheart.org.sg/myresponder-app/">myResponder App</a></li><li 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class="mega-sub-menu"> <li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-228-0-0'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1475' id='mega-menu-item-1475'><a class="mega-menu-link" href="https://www.myheart.org.sg/what-is-cardiac-rehab/">What is Cardiac Rehabilitation</a></li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-228-0-1'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-has-children mega-menu-item-5348' id='mega-menu-item-5348'><a class="mega-menu-link" href="https://www.myheart.org.sg/heart-wellness-programme/">Heart Wellness Programme<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-5349' id='mega-menu-item-5349'><a class="mega-menu-link" href="/healthy-living/get-active/#block1">Cardiac Rehab Resources</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1504' id='mega-menu-item-1504'><a class="mega-menu-link" href="https://www.myheart.org.sg/healthy-heart-support-group/">Healthy Heart Support Group</a></li><li class='mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-9527' id='mega-menu-item-9527'><a class="mega-menu-link" href="https://www.myheart.org.sg/events-programmes-category/health-talks/">Health Talks</a></li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-228-0-2'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1474' id='mega-menu-item-1474'><a class="mega-menu-link" href="https://www.myheart.org.sg/heart-support-fund/">Heart Support Fund</a></li> </ul> </li> </ul> </li></ul> </li><li 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class="mega-menu-link" href="https://www.myheart.org.sg/techniques/cpraed-choking-for-infants/">How to Perform CPR and Choking Relief for Infants</a></li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-16168-0-1'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-has-children mega-menu-item-1360' id='mega-menu-item-1360'><a class="mega-menu-link" href="https://www.myheart.org.sg/techniques/take-a-course/">Take a course<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9454 label' id='mega-menu-item-9454'><a class="mega-menu-link" aria-haspopup="true" aria-expanded="false">For General Learners<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5375' id='mega-menu-item-5375'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/cpr-aed-certification-course-blended-learning/">CPR + AED Certification Course (Blended Learning)</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5373' id='mega-menu-item-5373'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/restart-a-heart-programme/">Restart A Heart Programme</a></li> </ul> </li><li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9455 label' id='mega-menu-item-9455'><a class="mega-menu-link" href="#" aria-haspopup="true" aria-expanded="false">For Group Learners<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5374' id='mega-menu-item-5374'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/standard-first-aid-aed-certification-course/">Standard First Aid + AED Certification Course</a></li><li class='mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-15025' id='mega-menu-item-15025'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/basic-first-aid-aed-certification-course/">Basic First Aid + AED Certification Course</a></li> </ul> </li><li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9456 label' id='mega-menu-item-9456'><a class="mega-menu-link" href="#" aria-haspopup="true" aria-expanded="false">For Advanced Learners and Professionals<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5372' id='mega-menu-item-5372'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/basic-cardiac-life-support-bcls-aed-certification-course/">Basic Cardiac Life Support (BCLS) + AED Certification Course (Blended Learning)</a></li> </ul> </li><li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9457 label' id='mega-menu-item-9457'><a class="mega-menu-link" href="#" aria-haspopup="true" aria-expanded="false">For Instructors<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5371' id='mega-menu-item-5371'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/basic-cardiac-life-support-bcls-aed-instructor-course/">Basic Cardiac Life Support (BCLS) + AED Instructor Course</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5370' id='mega-menu-item-5370'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/cpr-aed-instructor-course/">CPR+AED Instructor Course</a></li> </ul> </li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-16168-0-2'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1532' id='mega-menu-item-1532'><a class="mega-menu-link" href="https://www.myheart.org.sg/register-aed/buy-aed/">Buy an AED</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1559' id='mega-menu-item-1559'><a class="mega-menu-link" href="https://www.myheart.org.sg/register-aed/">Register an AED</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1523' id='mega-menu-item-1523'><a class="mega-menu-link" href="https://www.myheart.org.sg/myresponder-app/">myResponder App</a></li><li class='mega-menu-item 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href="/healthy-living/get-active/#block1">Cardiac Rehab Resources</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1504' id='mega-menu-item-1504'><a class="mega-menu-link" href="https://www.myheart.org.sg/healthy-heart-support-group/">Healthy Heart Support Group</a></li><li class='mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-9527' id='mega-menu-item-9527'><a class="mega-menu-link" href="https://www.myheart.org.sg/events-programmes-category/health-talks/">Health Talks</a></li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-228-0-2'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1474' id='mega-menu-item-1474'><a class="mega-menu-link" href="https://www.myheart.org.sg/heart-support-fund/">Heart Support Fund</a></li> </ul> </li> </ul> </li></ul> </li><li 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href="https://www.myheart.org.sg/events-programmes-category/health-talks/">Health Talks</a></li> </ul> </li> </ul> </li></ul> </li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-has-children mega-menu-megamenu mega-align-bottom-left mega-menu-grid mega-menu-item-231' id='mega-menu-item-231'><a class="mega-menu-link" href="https://www.myheart.org.sg/get-assistance/" aria-haspopup="true" aria-expanded="false" tabindex="0">Get Assistance<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-row' id='mega-menu-231-0'> <ul class="mega-sub-menu"> <li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-231-0-0'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-5350' id='mega-menu-item-5350'><a class="mega-menu-link" href="https://www.myheart.org.sg/heart-support-fund/">Heart Support Fund</a></li> </ul> </li><li 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href="https://www.myheart.org.sg/healthy-living/heart-smart-eating-habits/" hreflang="en-US" lang="en-US"><span class="linklabel">EN</span><span class="navarrow"></span></a></li> </ul></div> </div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> <div class="topsearchcontainer mobile"> <div class="topsearchbox"><form method="get" action="https://www.myheart.org.sg/"> <fieldset> <input type="text" name="s" placeholder="Search..."/> </fieldset> <input type="submit" value="Search" /> </form></div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> </div> <div id="main"> <div class="breadcrumbswrapper"> <div class="breadcrumbscontainer"> <div class="breadcrumbs"> <span property="itemListElement" typeof="ListItem"><a property="item" typeof="WebPage" title="Go to Home." href="https://www.myheart.org.sg/" class="home" ><span property="name">Home</span></a><meta property="position" content="1"></span><span class='seperator'>-</span><span property="itemListElement" typeof="ListItem"><a property="item" typeof="WebPage" title="Go to Healthy Living." href="https://www.myheart.org.sg/healthy-living/" class="post post-page" ><span property="name">Healthy Living</span></a><meta property="position" content="2"></span><span class='seperator'>-</span><span property="itemListElement" typeof="ListItem"><span property="name" class="post post-page current-item">Heart Smart Eating Habits</span><meta property="url" content="https://www.myheart.org.sg/healthy-living/heart-smart-eating-habits/"><meta property="position" content="3"></span></div> </div> </div> <div id="container" class="detailpage"> <div class="contentwrapper"> <div class="contentcontainer "> <div class="maincontentcontainer"> <div class="titlebox"><h1 class="pagetitle">Heart Smart Eating Habits</h1></div> <div class="maincontent"> <div class="pagecontent"> <div class="postdetailbox"> <div class="galleryslidercontainer"> <div class="galleryslider"> <div class="galleryboxwrap"> <div class="gallerybox"> <img src="https://www.myheart.org.sg/wp-content/uploads/2021/12/healthy-living-01.jpg" alt="" title="healthy-living-01" /> </div> </div> </div> </div> <div class="postdetailcontent nopadding"></div> <div class="designblock normal "> <div class="item"> <div class="blockwrap "> <div class="blockcontent"> <p>Your heart is one of the most important organs in your body, and you are never too young or old to start caring for it. Start by being mindful of what you eat. You can lower your risk of heart disease and its associated risk factors such as excess weight, hypertension, high cholesterol and diabetes by eating a healthy balanced diet that incorporates a variety of nutrient-rich foods.</p> <p>Heart-smart eating is all about balance, portion control and variety.</p> <div class="clearer"></div> </div> <div class="clearer"></div> </div> </div> <div class="clearer"></div> </div> <div class="designblock toggle_tab "> <div class="item"> <div class="blockwrap "> <div class="blockcontent"> <div class="tabscontainer"> <div class="tabboxsection" id="section1"> <div class="tabboxsectiontitle"><h2>Healthy Eating Tips:</h2></div> <div class="tabboxes "> <div class="tabbox" id="accordion-well-balanced-diet"> <div class="tabtitle "> <div class="tablabel"> <h2>Well-balanced diet</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <h3>Well-balanced diet</h3> <p>No single food can provide all the nutrients that your body needs. That is why you need to eat a wide variety of foods in the right amounts to meet your daily nutritional needs.</p> <p>Follow the Heart Smart Eating Plate to have a balance mix of food, maximise nutrient intake and practice portion control to prevent excessive weight gain and reap benefits for your heart.</p> <p><img fetchpriority="high" decoding="async" class="alignnone size-full wp-image-905" src="https://www.myheart.org.sg/wp-content/uploads/2021/12/healthy_tips.jpg" alt="" width="560" height="547" srcset="https://www.myheart.org.sg/wp-content/uploads/2021/12/healthy_tips.jpg 560w, https://www.myheart.org.sg/wp-content/uploads/2021/12/healthy_tips-300x293.jpg 300w" sizes="(max-width: 560px) 100vw, 560px" /></p> <h3>Portions</h3> <table> <tbody> <tr> <td style="padding: 35px 35px 25px;"> <p style="padding-bottom: 20px; font-size: 20px;"><strong>¼ Plate of Protein</strong></p> <ul> <li>Helps build and repair tissues in the body</li> <li>Choose healthier protein options, e.g. lean meat, fish and plant-based protein (such as tofu and legumes)</li> <li> <div>Aim for 2 servings of oily fish a week, as they contain Omega-3 fatty acids which are beneficial for overall heart health</div> </li> </ul> <p> </p> <p style="padding-bottom: 10px; margin-top: -37px;"><strong>Recommended daily intake</strong></p> <p>2 to 3 servings of protein per day, or 1 serving per meal.</p> <p>Individuals with medical conditions such as chronic kidney disease may need a low protein diet. Please consult your physician.</p> <p style="padding-bottom: 20px;"><strong>What counts as one serving?</strong></p> <ul> <li>1 palm-sized piece of lean meat, fish or skinless poultry (90g)</li> <li>2 glasses of low-fat milk or soy milk (500ml)</li> <li>2 small blocks of tofu (170g)</li> <li>5 medium prawns (90g)</li> <li>¾ cup* of cooked pulses(peas, beans, lentills) (120g)</li> <li>3 eggs(150g)</li> </ul> <p style="padding-top: 22px;">*250ml cup</p> </td> </tr> </tbody> </table> <table> <tbody> <tr> <td style="padding: 35px 35px 25px;"> <p style="padding-bottom: 20px; font-size: 20px;"><strong>¼ Plate of Whole-Grains</strong></p> <ul> <li>Provides energy to the body gradually and steadily</li> <li>Packed with nutrients and fibre, this means it keeps you full for longer, which is good for weight management, helps to prevent constipation and lowers blood cholesterol levels</li> </ul> <p style="padding-bottom: 10px; margin-top: 17px;"><strong>Recommended daily intake</strong></p> <p>At least 2 to 3 servings of whole-grains daily, or 1 serving per meal.</p> <p style="padding-bottom: 20px;"><strong>What counts as one serving?</strong></p> <ul> <li>½ bowl* cooked brown rice (100g)</li> <li>½ bowl* cooked whole-grain noodles, pasta or bee hoon (100g)</li> <li>2 slices wholemeal bread (60g)</li> <li>⅔ bowl* uncooked oatmeal (50g)</li> <li>2 wholemeal chapatis (60g)</li> <li>4 plain wholemeal biscuits (60g)</li> </ul> <p style="padding-top: 22px;">Source: Health Promotion Board</p> <p>*rice bowl</td> </tr> </tbody> </table> <table> <tbody> <tr> <td style="padding: 35px 35px 25px;"> <p style="padding-bottom: 20px; font-size: 20px;"><strong>½ Plate of Fruit & Vegetables</strong></p> <ul> <li>Loaded with dietary fibre, vitamins, minerals and phytochemicals. Phytochemicals are naturally present in plants and may help in reducing the risk of developing chronic diseases.</li> <li>Like the colours of a rainbow, there is a colourful variety of fruit and vegetables. These colours represent different vitamins, phytochemicals and antioxidants. Consuming a rainbow of fruit and vegetables helps you to reap the benefits of these nutrients plus the goodness of fibre.</li> </ul> <p style="padding-bottom: 10px; margin-top: 17px;"><strong>Recommended daily intake</strong></p> <p>2 servings of fruit and 2 servings of vegetables per day.</p> <p style="padding-bottom: 20px;"><strong>What counts as one serving?</strong></p> <ul> <li>1 small apple, orange, pear or mango (130g)</li> <li>1 wedge of papaya, pineapple or watermelon (130g)</li> <li>10 grapes or longans(50g)</li> <li>1 medium banana</li> <li>¼ round plate* of cooked vegetables</li> <li>150g of raw leafy vegetables</li> <li>100g of raw non leafy vegetables</li> <li>¾ mug** of cooked leafy vegetables (100g)</li> <li>¾ mug** of cooked non leafy vegetables (100g)</li> </ul> <p style="padding-bottom: 20px;"><strong><br /> Tips on having more fruit and vegetables</strong></p> <ul> <li>Have a fruit for breakfast daily.</li> <li>Add fruit such as berries and bananas to your cereal, oats or toast.</li> <li>Include one or two vegetables as side dishes for lunch and dinner.</li> <li>Choose beans, coleslaw, corn on the cob, or a side salad instead of French fries.</li> <li>Add chopped vegetables such as carrots, bell peppers and mushrooms into your recipes.</li> <li>When cooking vegetables, use low heat to minimise nutrient loss and go for lower fat cooking methods.</li> <li>Puree fruit and vegetables into a delicious sauce to go with your dishes.</li> <li>Instead of dessert, have a fruit at the end of your meal.</li> <li>Feeling peckish between meals? Have some fruit or raw vegetable sticks as a snack.</li> </ul> <p style="padding-top: 22px;">Go for whole fruit and vegetables instead of fruit/vegetable juices.</p> </td> </tr> </tbody> </table> <p><img decoding="async" class="alignnone wp-image-3628 size-full" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Heart-Smart-Eating-Habits-2-scaled-e1641846713710.jpg" alt="" width="1920" height="1176" /></p> <p> </p> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-3-5-7-healthy-heart-principles"> <div class="tabtitle "> <div class="tablabel"> <h2>3-5-7 Healthy Heart Principles</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <h3>3-5-7 Healthy Heart Principles</h3> <table> <tbody> <tr> <td style="padding: 35px 35px 25px;"> <p style="padding-bottom: 10px; font-size: 20px;"><strong>3 Highs</strong></p> <p>High in fibre, whole food, and <a href="https://www.myheart.org.sg/healthy-living/heart-smart-eating-habits/?accordion=accordion-pay-attention-to-protein-choice">plant-based protein</a></p> <ul> <li> <p style="padding-bottom: 10px;"><strong>Consume plenty of fruit, vegetables, soy products, beans and legumes.</strong></p> <div>These colourful goodies also provide a wide range of vitamins, minerals, and antioxidants.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Fibre, especially soluble fibre, helps to lower the cholesterol in your body.</strong></p> <div>Soluble fibre dissolves in water to form a gel-like material. It can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.</div> </li> </ul> </td> </tr> </tbody> </table> <table> <tbody> <tr> <td style="padding: 35px 35px 25px;"> <p style="padding-bottom: 10px; font-size: 20px;"><strong>5 Lows</strong></p> <p>Low in <a href="/healthy-living/heart-smart-eating-habits/?accordion=accordion-avoid-excessive-alcohol-consumption">alcohol</a>, <a href="/healthy-living/heart-smart-eating-habits/?accordion=accordion-limit-total-fat-intake-especially-saturated-and-trans-fats">fats</a>, <a href="/healthy-living/heart-smart-eating-habits/?accordion=accordion-cut-back-on-cholesterol-rich-food">cholesterol</a>, <a href="/healthy-living/heart-smart-eating-habits/?accordion=accordion-monitor-sodium-intake-choose-foods-low-in-salt">salt</a>, and <a href="/healthy-living/heart-smart-eating-habits/?accordion=accordion-reduce-sugar-intake">sugar</a></p> <ul> <li>Choose lean meat and skinless poultry cooked in healthier methods (e.g. steam, poach, grill, stir fry, bake, boil, stew).</li> <li>Go easy on table salt, seasoning and pickles to keep your sodium intake low.</li> <li>If you have a sweet tooth, consume sugar-laden food and drinks sparingly.</li> </ul> </td> </tr> </tbody> </table> <table> <tbody> <tr> <td style="padding: 35px 35px 25px;"> <p style="padding-bottom: 10px; font-size: 20px;"><strong>Eat 70% Full</strong></p> <div>Do you burp out loud after a meal? Chances are that you may have overeaten. If you think your stomach is 70% full, it is probably just right. Have small frequent meals instead of 3 big meals.</div> </td> </tr> </tbody> </table> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-manage-energy-intake"> <div class="tabtitle "> <div class="tablabel"> <h2>Manage Energy Intake</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-2987" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Energy-Calories-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>We get energy from the food we eat and this energy is measured in calories. Our body is constantly using energy for our daily activities and even when we are at rest. However, if we consume more calories than what our body requires, this excess energy is stored as fat, and it will lead to weight gain.</p> <p>Here’s a list of nutrients that contribute energy:</p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr> <td style="width: 50%;">1g of carbohydrate</td> <td style="width: 50%;">4 kcal</td> </tr> <tr> <td style="width: 50%;">1g of protein</td> <td style="width: 50%;">4 kcal</td> </tr> <tr> <td style="width: 50%;">1g of fat</td> <td style="width: 50%;">9 kcal</td> </tr> <tr> <td style="width: 50%;">1g of alcohol</td> <td style="width: 50%;">7 kcal</td> </tr> </tbody> </table> <p>On average, an adult man requires about 2,200 calories a day, while an adult woman needs about 1,800 calories.</p> <h3>How to manage energy intake?</h3> <ul> <li> <p style="padding-bottom: 10px;"><strong>Aim for a healthy and balanced diet</strong></p> <div>Use the Heart Smart Eating Plate as your guide.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Avoid skipping meals</strong></p> <div>Having regular meals help prevent hunger pangs that might lead to poor decisions and overeating.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Portion control</strong></p> <div>Eat from a smaller plate/bowl at meals.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Go for lower fat cooking methods</strong></p> <div>E.g. Pan-fry, bake, grill or steam instead of deep-fry.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Go sugarless!</strong></p> <div>Or enjoy sweetened foods and drinks in moderation.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Minimise snacking</strong></p> <div>If snacking, opt for lower calories and nutritious options such as fruit, low fat yoghurt, vegetable sticks, whole-wheat biscuits and unsalted baked nuts.</div> </li> </ul> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-choose-good-carbohydrates-like-whole-grains"> <div class="tabtitle "> <div class="tablabel"> <h2>Choose good carbohydrates, like whole-grains</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3351" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-1-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-1-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-1-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-1-1024x682.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-1-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-1-1536x1024.jpg 1536w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Carbohydrates are the main and preferred source of energy for our body. They are digested and broken down into glucose, which fuels bodily functions and physical activity, making them an essential part of our diet.</p> <h3>Types of Carbohydrates</h3> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 33.3333%;"><strong>Simple Carbohydrates or Sugars</strong></td> <td style="width: 33.3333%;"><strong>Complex Carbohydrates or Starches</strong></td> <td style="width: 33.3333%;"><strong>Dietary Fibre</strong></td> </tr> <tr> <td style="width: 33.3333%;">Simple carbohydrates are quickly digested into glucose and absorbed into the blood stream, causing your blood glucose level to rise rapidly.</p> <p>The sudden rise in blood glucose level may give you a short burst of energy, only to be followed by sluggishness when your blood glucose level dips.</p> <p>Sources of simple carbohydrates:</p> <ul> <li>Naturally occurring sugars e.g. fruits, milk, dairy products</li> <li>Added sugars e.g. candy, syrup, soft drinks, white sugar</li> </ul> </td> <td style="width: 33.3333%;">Complex carbohydrates or starches are digested and broken down into glucose at a slower rate, leading to a gentler rise in blood glucose level and providing a steady release of energy.</p> <p>Sources of complex carbohydrates:</p> <ul> <li>Whole-grains</li> <li>Sweet Potatoes</li> <li>Beans</li> <li>Legumes</li> </ul> </td> <td style="width: 33.3333%;">Dietary fibre is the indigestible portion of plants foods that cannot be broken down or absorbed by the body. Unlike sugars and starches, it cannot be digested into glucose for energy.</p> <p>There are two types of fibre:</p> <ul> <li> <p style="padding-bottom: 10px;"><strong>Soluble fibre</strong></p> <div>Dissolves in water to form a gel-like material. It can be found in:</div> <ul> <li>Oats</li> <li>Peas</li> <li>Beans</li> <li>Apples</li> <li>Citrus fruits</li> <li>Carrots</li> <li>Barley</li> <li>Psyllium</li> </ul> </li> <li> <p style="padding-bottom: 10px;"><strong>Insoluble fibre</strong></p> <div>Provides roughage to bulk up stools and promote bowel movements. It can be found in:</div> <ul> <li>Whole-wheat flour</li> <li>Wheat bran</li> <li>Nuts</li> <li>Beans and vegetables, such as cauliflower, green beans and potatoes</li> </ul> </li> </ul> </td> </tr> </tbody> </table> <p>It is important to choosing the right carbohydrates for your health:</p> <ul> <li> <p style="padding-bottom: 10px;"><strong>Avoid foods that are high in added sugar</strong></p> <div>These foods are high in calories but are not rich in nutritional value. Eating too much added sugar over time raises your blood sugar and can make you gain weight. Foods with naturally occurring sugars come with vitamins, minerals and fibre, and are more nutritious for the body.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Eat foods high in fibre</strong></p> <div>Research has also shown the many benefits of fibre on digestive health, weight management, blood glucose control, lowering risks of heart disease and cancers.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>When choosing starch, go for whole-grains instead of refined grains.</strong></p> </li> </ul> <p><img decoding="async" class="alignnone wp-image-3354 size-full" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Carbohydrates-2-scaled-e1641815851612.jpg" alt="" width="1920" height="1152" /></p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 49.8377%;"><strong>Whole-grains</strong></td> <td style="width: 50%;"><strong>Refined grains</strong></td> </tr> <tr> <td style="width: 49.8377%;">Unrefined grains that contain the bran, germ and endosperm, making it a more nutritious option.</p> <p>They are good sources of fibre that increases satiety, boosts digestive health and lowers the risk of heart disease.</p> <p>They also contain B vitamins, vitamin E, magnesium, potassium and selenium that promote good health and may protect against some cancers.</p> <p>Whole-grains include:</p> <ul> <li>Whole wheat bread, crackers</li> <li>Brown rice</li> <li>Millet</li> <li>Oatmeal</li> <li>Quinoa</li> </ul> </td> <td style="width: 50%;">Milled to remove the bran and germ to leave behind only the endosperm, hence are lower in fibre and other nutrients.</p> <p>Refined grains include:</p> <ul> <li>White rice</li> <li>White pasta</li> <li>White bread</li> <li>Products made from white flour such as biscuits and pastries.</li> </ul> <p>These foods tend to be higher in Glycaemic Index (GI), which means that they cause a more rapid rise in blood sugar levels after consumption.</td> </tr> </tbody> </table> <h3>How to enjoy whole-grains?</h3> <p>There are endless ways to enjoy whole-grains. Here are some suggestions to add whole-grains to your daily diet.</p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 49.8438%;"><strong>Mixing</strong></td> <td style="width: 50%;"><strong>Replacing</strong></td> </tr> <tr> <td style="width: 49.8438%;"> <ul> <li>Half unpolished (red, brown or black) rice with half white rice when cooking rice</li> <li>Half wholemeal flour with half white flour in your regular recipes for cakes, breads, muffins and pancakes</li> <li>Some oats with lean minced meats when making meat balls, burger or meatloaf</li> </ul> </td> <td style="width: 50%;"> <ul> <li>White bread with wholemeal bread when making sandwiches</li> <li>Refined grain breakfast cereals with oats</li> <li>White beehoon with brown rice beehoon</li> <li>Refined pasta with wholemeal pasta</li> <li>White rice with brown rice or millet when cooking porridge</li> </ul> </td> </tr> </tbody> </table> <h3></h3> <h3>Recommended daily intake</h3> <p>It is recommended for adults to consume five to seven servings of carbohydrates per day, including at least two to three servings of whole-grains daily. In other words, make at least half of your daily grains whole.</p> <p>This can be accomplished by including these in your daily diet:</p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr> <td class="cell_blue" style="width: 30%;"><strong>Breakfast</strong></td> <td style="width: 50%;">2 slices of wholemeal bread or ⅔ bowl of uncooked oats</td> </tr> <tr> <td class="cell_blue" style="width: 30%;"><strong>Lunch or Dinner</strong></td> <td style="width: 50%;">1 bowl of rice (half unpolished + half whole)</td> </tr> <tr> <td class="cell_blue" style="width: 30%;"><strong>Snack</strong></td> <td style="width: 50%;">4 pieces of whole wheat biscuits</td> </tr> </tbody> </table> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-pay-attention-to-protein-choice"> <div class="tabtitle "> <div class="tablabel"> <h2>Pay attention to protein choice</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3606" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-1-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Protein is required for many bodily functions including muscle maintenance, cell renewal, wound healing and immunity.</p> <p>Protein that contains all the essential amino acids that the body needs are known as complete proteins. Some examples are plant-based protein such as tofu, tempeh, beans, lentils and animal proteins such as meat, fish, poultry, eggs and dairy.</p> <p><img decoding="async" class="alignnone wp-image-3607 size-full" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Protein-2-scaled-e1641835746272.jpg" alt="" width="1920" height="1156" /></p> <ul> <li>Choose healthier protein options e.g. eggs, low-fat dairy products, lean poultry, fish and plant-based protein (such as tofu and legumes)</li> </ul> <h3>Animal protein</h3> <p>As animal foods contain saturated fat, make healthier choices by selecting lower fat options and removing visible fat and skin.</p> <p>In general, red meats (including beef, mutton, pork and venison) tend to contain more saturated fat than poultry and fish. High intakes of saturated fat have been proven to be detrimental to heart health. Hence it is recommended to consume red meats in moderation.</p> <p>When consuming red meat, select leaner cuts and trim off visible fat to reduce the saturated fat content.</p> <h3>Plant protein</h3> <p>Plant proteins do not contain cholesterol, making them a healthier option. However, some plant-based proteins such as soy bean products and quinoa contain the nine essential amino acids that the body needs, making it a complete protein.</p> <p>Other plant proteins need to be consumed in combination to obtain the essential amino acids that our bodies require. To ensure adequate protein intake, consume a variety of plant-based proteins, including soya beans, legumes, nuts, seeds and grains.</p> <ul> <li> <p style="padding-bottom: 10px;"><strong>Aim for two servings of oily fish a week</strong></p> <div>Include oily fish such as salmon, mackerel, sardines and tuna, at least twice a week to reap the goodness of Omega-3 fatty acids, which are beneficial for overall heart health.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Avoid processed meats such as bacon and sausage</strong></p> <div>Processed meats such as sausages, ham, salami, and bacon tend to be high in fats and sodium.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Recommended daily intake</strong></p> <div>It is recommended for adults to consume 2 to 3 servings of protein per day. Individuals with medical conditions such as chronic kidney disease may need a low protein diet. Please consult your physician.</div> </li> </ul> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-limit-total-fat-intake-especially-saturated-and-trans-fats"> <div class="tabtitle "> <div class="tablabel"> <h2>Limit total fat intake, especially saturated and trans fats </h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3076" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-1-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Fats are a dense source of energy for the body and aid in the transport of fat-soluble vitamins like vitamins A, D, E, and K. The body also uses fats to store energy, cushion vital organs and for insulation.</p> <p>Fats provide more energy than other macronutrients – fats provide 9kcal/g while carbohydrate and protein provide 4kcal/g each. Excessive energy intake may lead to weight gain and other related health issues.</p> <h3>Types of Fats<br /> <img decoding="async" class="alignnone wp-image-3077 size-full" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fats-2-scaled-e1641806491146.jpg" alt="" width="1920" height="811" /></h3> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 50%;"><strong>Good Fats</strong></td> <td style="width: 50%;"><strong>Bad Fats</strong></td> </tr> <tr> <td style="width: 50%;"><span style="text-decoration: underline;">Monounsaturated Fat<br /> </span><br /> Benefit: When consumed in moderation in place of ‘bad’ fats, monounsaturated fat helps to lower LDL (bad) cholesterol levels. Sources:</p> <ul> <li>Olive oil</li> <li>Canola oil</li> <li>Peanut oil</li> <li>Sesame oil</li> <li>Rice bran oil</li> <li>Avocado</li> <li>Nuts</li> <li>Seeds</li> </ul> </td> <td style="width: 50%;"><span style="text-decoration: underline;">Saturated Fat<br /> </span><br /> Disadvantages: Saturated fats increases LDL (bad) cholesterol levels and thus increases the risk of heart disease. Sources:</p> <ul> <li>Animal fats (e.g. butter, lard)</li> <li>Fatty meats</li> <li>Full fat dairy products (e.g. full cream milk)</li> <li>Palm oil</li> <li>Coconut oil</li> <li>Coconut cream</li> </ul> </td> </tr> <tr> <td style="width: 50%;"><span style="text-decoration: underline;">Polyunsaturated Fat (Omega-3)<br /> </span><br /> Benefit: Omega-3 can help lower the levels of triglycerides in the blood. Sources:</p> <ul> <li>Fish (e.g. salmon, mackerel, and tuna)</li> <li>Walnuts</li> <li>Flaxseeds</li> <li>Chia seeds</li> <li>Omega-3 fortified products</li> </ul> </td> <td style="width: 50%;"><span style="text-decoration: underline;">Trans Fat<br /> </span><br /> Disadvantage: Trans fat raises LDL (bad) cholesterol while lowering HDL (good) cholesterol levels, leaving one vulnerable to heart disease. Sources:</p> <ul> <li>Cakes</li> <li>Cookies</li> <li>Pastries</li> <li>Commercially deep-fried food prepared with shortening or partially hydrogenated oils</li> </ul> </td> </tr> <tr> <td style="width: 50%;"><span style="text-decoration: underline;">Polyunsaturated Fat (Omega-6)<br /> </span><br /> Benefit: Omega-6 boosts heart health by reducing total and LDL (bad) cholesterol levels. Sources:</p> <ul> <li>Corn oil</li> <li>Soybean oil</li> <li>Sunflower oil</li> <li>Seeds</li> <li>Tofu</li> </ul> </td> <td style="width: 50%;"></td> </tr> </tbody> </table> <p>Total fat intake a day should be limited to 25 to 30% of total calorie intake, of which less than 10% is from saturated fat. The balance should come from mono- and polyunsaturated fats.</p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 33.3333%;"><strong>Recommended Daily Intake</strong></td> <td style="width: 33.3333%;"><strong>Male</strong></td> <td style="width: 33.3333%;"><strong>Female</strong></td> </tr> <tr> <td style="width: 33.3333%;">Calorie</td> <td style="width: 33.3333%;">2,200 kcal</td> <td style="width: 33.3333%;">1,800 kcal</td> </tr> <tr> <td style="width: 33.3333%;">Good Fat</td> <td style="width: 33.3333%;">49g</td> <td style="width: 33.3333%;">40g</td> </tr> <tr> <td style="width: 33.3333%;">Saturated Fat</td> <td style="width: 33.3333%;">≤ 24g</td> <td style="width: 33.3333%;">≤ 20g</td> </tr> <tr> <td style="width: 33.3333%;">Trans Fat</td> <td style="width: 33.3333%;">≤ 2g</td> <td style="width: 33.3333%;">≤ 2g</td> </tr> </tbody> </table> <p>The values indicated above are average estimated values for adults.</p> <p>It is also important to watch your intake of ‘bad’ fats as they could contribute to increased blood cholesterol levels, leading to atherosclerosis.</p> <h3>Ways to reduce fat intake and replace bad fats with good fats in your diet</h3> <ul> <li>Replace bread spread like butter and margarine with a light spread of fresh avocado, 100% unsalted peanut butter, or a small dip of extra virgin olive oil.</li> <li>For cooking at home, use unsaturated cooking oils, e.g. those with the “Lower in Saturated Fat” Healthier Choice Symbol (HCS) but in moderation.</li> <li>Enjoy deep-fried foods sparingly and, whenever possible, ask for less or no added oil and gravy.</li> <li>Read food labels and avoid products that contain ‘partially hydrogenated oils’ or ‘shortening’ to reduce your intake of trans fat.</li> <li>Choose lean meats. Remove skin and visible fats before eating.</li> <li>Have a fish dish at least twice a week and choose healthier cooking methods like grilling, steaming and pan-frying instead of deep-frying.</li> <li>Include good sources of omega-3 fats in your diet – walnuts, ground flaxseeds, chia seeds, and one or more weekly servings* of fatty fish e.g. salmon, mackerel, tuna or sardines.</li> </ul> <p>*1 serving of fish = 90g or 1 palm-sized of cooked fish.</p> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-cut-back-on-cholesterol-rich-food"> <div class="tabtitle "> <div class="tablabel"> <h2>Cut back on cholesterol-rich food</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3092" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Cholesterol-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Cholesterol is a fatty waxy substance in the body that has many functions. It is a building material for cell membranes and an ingredient that the body uses to convert sunlight into vitamin D.</p> <p>80% of cholesterol in the body is produced by the liver and the rest comes from the food that we eat.</p> <h3>There are two main types of cholesterol:</h3> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 50%;"><strong>High-density lipoprotein (HDL) or ‘good’ cholesterol</strong></td> <td style="width: 50%;"><strong>Low-density lipoprotein (LDL) or ‘bad’ cholesterol</strong></td> </tr> <tr> <td style="width: 50%;">HDL carries excess cholesterol in the bloodstream back to the liver to be broken down and eliminated.</p> <p>A high level of HDL-cholesterol lowers your risk of developing heart disease and stroke.</p> <p><strong>Sources of HDL</strong></p> <ul> <li>Foods with unsaturated fats (monounsaturated and polyunsaturated fats).</li> <li>Foods rich in good fats include fatty fishes (eg. salmon, mackerel, sardines, herrings), nuts and seeds, avocado, vegetable oils (such as canola, olive, sunflower, corn).</li> <li>Foods rich in fibre such as whole-grains, fruit, vegetables, legumes, nuts and seeds.</li> </ul> </td> <td style="width: 50%;">When there is an excess of LDL cholesterol in the bloodstream, it gets deposited on the walls of arteries, creating a build-up of plaque (fatty deposits). Over time, plaque causes the arteries to narrow, increasing the risk of atherosclerosis and result in a heart attack or stroke if the blood flow to the heart or brain gets blocked.</p> <p><strong>Sources of LDL</strong></p> <ul> <li>Foods with saturated fat, e.g. fatty cuts of meat, animal skin, coconut oil, coconut cream, palm oil, full-fat dairy products (e.g. full cream milk).</li> <li>Foods with trans fat, e.g. processed meat like sausages and bacons, baked products like cakes, cookies, pastries, and deep-fried foods.</li> </ul> </td> </tr> </tbody> </table> <p>Recent studies have shown that the effect of dietary cholesterol intake on blood cholesterol levels is modest. However, some people, including those with diabetes or existing heart disease, are sensitive to dietary cholesterol. The Ministry of Health recommends limiting cholesterol intake to less than 300mg per day to reduce LDL (bad) cholesterol levels (MOH Guidelines 2016).</p> <p>Cholesterol is only present in animal foods. Here is a list of Singaporeans’ favourite foods and their cholesterol content.</p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 33.2812%;"><strong>Food</strong></td> <td style="width: 33.3333%;"><strong>Amount</strong></td> <td style="width: 33.3333%;"><strong>Cholesterol Content</strong></td> </tr> <tr> <td style="width: 33.2812%;">Boiled chicken liver</td> <td style="width: 33.3333%;">½ cup, 80g</td> <td style="width: 33.3333%;">315mg</td> </tr> <tr> <td style="width: 33.2812%;">Raw oyster</td> <td style="width: 33.3333%;">6 whole, 300g</td> <td style="width: 33.3333%;">243mg</td> </tr> <tr> <td style="width: 33.2812%;">Boiled egg</td> <td style="width: 33.3333%;">1 whole</td> <td style="width: 33.3333%;">240mg</td> </tr> <tr> <td style="width: 33.2812%;">Sambal sotong</td> <td style="width: 33.3333%;">1 serving, 120g</td> <td style="width: 33.3333%;" width="158">204mg</td> </tr> <tr> <td style="width: 33.2812%;">Chilli crab</td> <td style="width: 33.3333%;" width="149">1 serving, 300g</td> <td style="width: 33.3333%;">221mg</td> </tr> <tr> <td style="width: 33.2812%;">Braised pig stomach</td> <td style="width: 33.3333%;">1 serving, 100g</td> <td style="width: 33.3333%;">150mg</td> </tr> <tr> <td style="width: 33.2812%;">Steamed prawn</td> <td style="width: 33.3333%;">5 whole, 80g</td> <td style="width: 33.3333%;" width="158">150mg</td> </tr> <tr> <td style="width: 33.2812%;">Oyster omelette</td> <td style="width: 33.3333%;">1 serving, 260g</td> <td style="width: 33.3333%;">367mg</td> </tr> <tr> <td style="width: 33.2812%;">Mutton Briyani</td> <td style="width: 33.3333%;">1 serving, 510g</td> <td style="width: 33.3333%;">96mg</td> </tr> </tbody> </table> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-monitor-sodium-intake-choose-foods-low-in-salt"> <div class="tabtitle "> <div class="tablabel"> <h2>Monitor sodium intake; choose foods low in salt</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3169" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-1-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Our body requires about 500 mg of sodium a day to function effectively. Sodium helps to transmit nerve impulses, contract and relax muscle fibres (including those in the heart and blood vessels), and maintain a proper fluid balance. This small amount of sodium can be obtained easily by taking fresh foods. For example, consuming 2 eggs, 2 slices of wholemeal or white bread, 1 palm-sized salmon and 1 palm-sized chicken breast will give you 541mg of sodium.</p> <p>Another common source of sodium is salt, which contains 40% sodium and 60% chloride. With a large amount of salt added to make sauces, seasonings (MSG, stock cubes) and processed food (e.g. canned food, processed meats and preserved food), they are consequently high in sodium too.</p> <p>In fact, based on the <a href="https://www.moh.gov.sg/news-highlights/details/national-health-surveys-highlight-need-to-focus-on-healthy-diets-and-lifestyles">National Nutrition Survey 2022</a>, sodium in our diet is contributed mainly by seasonings, salt and sauces added during cooking and food preparation (i.e. soup dishes, gravy and sauce-based dishes, flavoured rice and noodles), as well as salt added as part of the manufacturing of bread and noodles. As a result, about 90 per cent of Singaporeans are consuming more than 9g of salt per day, exceeding close to double the recommended daily limit of less than 5g of salt (or 2,000mg sodium) per day.</p> <h3>What happens if we eat too much sodium?</h3> <p>A high sodium intake is associated with hypertension and an increased risk of cardiovascular disease.</p> <p>Too much sodium in the diet will cause the body to retain water and increase blood volume. It forces the heart to work harder, leading to higher blood pressure. Over time, it can result in complications such as heart disease, kidney disease and stroke.</p> <p><img decoding="async" class="alignnone wp-image-3174 size-full" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-2-scaled-e1641809628929.jpg" alt="" width="1920" height="1171" /></p> <p>Be mindful of your food choices as it could very much slowly and sneakily add up without our knowledge and exceed our recommended daily sodium intake.</p> <h3>Ways to reduce sodium in your diet:</h3> <ul> <li> <p style="padding-bottom: 10px;"><strong>Have more home-cooked meals instead of eating out</strong></p> <div>This way, you have better control on the condiments you add.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Use fresh produce whenever possible instead of processed food</strong></p> <div>Limit your intake of processed/canned/salted meats, fish, vegetables and pickles as they are highly salted.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Add fresh herbs, spices and condiments instead of salt and sauces to enhance taste and flavour</strong></p> <p>Even sauces that are spicy yet sweet tasting, like our good old Thai Sweet Chilli sauce (1 tablespoon) could come close to meeting 10% of our recommended daily sodium intake.</p> <div style="margin-top: -20px;"> <div id='gallery-1' class='gallery galleryid-893 gallery-columns-2 gallery-size-medium'><dl class='gallery-item'> <dt class='gallery-icon landscape'> <img width="300" height="200" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-300x200.jpg" class="attachment-medium size-medium" alt="" decoding="async" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-2048x1365.jpg 2048w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-3-scaled.jpg 1920w" sizes="(max-width: 300px) 100vw, 300px" /> </dt></dl><dl class='gallery-item'> <dt class='gallery-icon landscape'> <img width="300" height="200" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-300x200.jpg" class="attachment-medium size-medium" alt="" decoding="async" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-2048x1365.jpg 2048w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-4-scaled.jpg 1920w" sizes="(max-width: 300px) 100vw, 300px" /> </dt></dl><br style="clear: both" /> </div> </div> </li> <li> <p style="padding-bottom: 10px;"><strong>When eating out, make extra effort to avoid sodium</strong></p> <p>Choose plain rice instead of flavoured rice. Ask for ‘no’ or ‘less’ salt, sauces and gravy, and leave most of the soup behind when eating noodles with soup. Find out which of your hawker-favourite contains shocking amount of sodium.</p> <div style="margin-top: -20px;"> <div id='gallery-2' class='gallery galleryid-893 gallery-columns-2 gallery-size-medium'><dl class='gallery-item'> <dt class='gallery-icon landscape'> <img width="300" height="200" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-300x200.jpg" class="attachment-medium size-medium" alt="" decoding="async" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-2048x1365.jpg 2048w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-5-scaled.jpg 1920w" sizes="(max-width: 300px) 100vw, 300px" /> </dt></dl><dl class='gallery-item'> <dt class='gallery-icon landscape'> <img width="300" height="200" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-300x200.jpg" class="attachment-medium size-medium" alt="" decoding="async" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-2048x1365.jpg 2048w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-6-scaled.jpg 1920w" sizes="(max-width: 300px) 100vw, 300px" /> </dt></dl><br style="clear: both" /> </div> </div> </li> <li> <p style="padding-top: 0px;"><strong>For salad and dry noodles, ask for the dressings and sauces to be served by the side</strong></p> <div style="margin-top: -20px;"> <div id='gallery-3' class='gallery galleryid-893 gallery-columns-2 gallery-size-medium'><dl class='gallery-item'> <dt class='gallery-icon landscape'> <img width="300" height="200" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-300x200.jpg" class="attachment-medium size-medium" alt="" decoding="async" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-2048x1365.jpg 2048w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-8-scaled.jpg 1920w" sizes="(max-width: 300px) 100vw, 300px" /> </dt></dl><dl class='gallery-item'> <dt class='gallery-icon landscape'> <img width="300" height="200" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-300x200.jpg" class="attachment-medium size-medium" alt="" decoding="async" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-2048x1365.jpg 2048w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sodium-Salt-7-scaled.jpg 1920w" sizes="(max-width: 300px) 100vw, 300px" /> </dt></dl><br style="clear: both" /> </div> </div> </li> <li> <p style="padding-bottom: 10px;"><strong>Limit your intake of baked goods</strong></p> <div>Salt is often added to pastries, confectionery and dessert to enhance sweetness. Salt also controls yeast growth and has a strengthening effect on the gluten in the dough. Consuming two slices of bread contributes to around 10% of our recommended daily sodium intake. One serving of plain cornflakes (40g /1½ cup) could come close to meeting around 15% of our recommended daily sodium intake.</div> </li> <li> <p style="padding-bottom: 10px;"><strong>When buying packed foods, choose the lower sodium options</strong></p> <div>Look out for food items with the ‘Lower in Sodium’ Healthier Choice Symbol (HCS).</div> </li> <li> <p style="padding-bottom: 10px;"><strong>Use salt replacement</strong></p> <p>Lower sodium salt is an alternative salt that can replace regular table salt as it contains 30% less sodium. In some lower sodium salt, potassium chloride may be used to partially replace sodium chloride. Individuals with a background medical condition such as chronic kidney disease should exercise caution with potassium salt substitutes unless under guidance by a health professional.</p> <div>Himalayan salt, sea salt, rock salt and kosher salt are not table salt substitutes, as they have similar sodium content by weight. Whichever type of salt you choose, it is still recommended to consume in moderation.</div> </li> </ul> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-reduce-sugar-intake"> <div class="tabtitle "> <div class="tablabel"> <h2>Reduce sugar intake</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3082" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Sugar-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Sugar is a type of simple carbohydrate. As compared to starch (complex carbohydrate), sugar is digested and absorbed quickly, causing ‘spikes’ in blood glucose levels. It also contains little of other nutrients such as fibre, vitamins and minerals.</p> <p>Food and drinks loaded with sugar are dense in energy. An excessive intake of energy may lead to obesity and related health issues.</p> <h3>Types of sugar in our diet:</h3> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 50%;"><strong>Naturally Occurring Sugar</strong></td> <td style="width: 50%;"><strong>Added Sugar</strong></td> </tr> <tr> <td style="width: 50%;"> <ul> <li>Fructose or ‘fruit sugar’ in fruits</li> <li>Lactose or ‘milk sugar’ in milk and dairy products</li> </ul> <p>These foods are nutrient-dense, containing vitamins, minerals, fibre and phytochemicals that are necessary for good health.</p> <p>It is recommended to consume fruit and dairy products in moderation as part of a balanced diet.</td> <td style="width: 50%;">Refined sugar and syrup added to food and drinks during preparation, or processing, or at the table.</p> <p>They contribute to intake of ‘empty’ calories, meaning that it provides mainly energy and minimal amount of other nutrients such as fibre, vitamins, and minerals.</p> <p>Examples of foods with added sugar include:</p> <ul> <li>Candy</li> <li>Sugary drinks</li> <li>Fruit juice concentrate</li> <li>Chocolate</li> </ul> </td> </tr> </tbody> </table> <h3><strong><br /> </strong>Consequences of excessive sugar intake</h3> <ul> <li>Overweight and obesity</li> <li>Increased risk of diabetes, cardiovascular disease, and certain cancers</li> <li>Increased triglyceride levels in blood -> High risk of heart disease</li> <li>Tooth decay</li> </ul> <h3>Recommended daily intake</h3> <p>The Health Promotion Board recommends keeping sugar intake to no more than 10% of our daily energy intake. That works out to be about 45g to 55g or 9 to 11 teaspoons of sugar per day for adults.</p> <h3>Ways To Reduce Added Sugar In Your Diet</h3> <ul> <li>Avoid 3-in-1 beverages and cereals as they are loaded with added sugar.</li> <li>Ask for no sugar or less sugar when ordering drinks and desserts.</li> <li>Avoid/minimise your intake of sugar-containing beverages such as flavoured milk, yoghurt drinks, soft drinks, cordials, fruit juices and drinks, sports and energy drinks, and packet drinks.</li> <li>Bring a bottle of water with you whenever you go out.</li> <li>Replace sugar with some dried or fresh fruit, e.g. when eating breakfast cereals.</li> <li>Reduce sugar in your baking recipes by ⅓ or ½.</li> <li>Swap sugar-laden snacks with healthier ones such as fresh fruit, a handful of unsalted nuts, vegetable sticks, steamed corn-on-the-cob or baked sweet potato wedges.</li> <li>Opt for products with the “Lower in Sugar” Healthier Choice Symbol (HCS) but consume them in moderation.</li> </ul> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-eat-a-rainbow"> <div class="tabtitle "> <div class="tablabel"> <h2>Eat a Rainbow</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <h3><img decoding="async" class="alignnone size-full wp-image-3353" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-1-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></h3> <p>Like the colours of a rainbow, there is a colourful variety of fruit and vegetables. These colours represent different vitamins, phytochemicals, and antioxidants. Consuming a rainbow of fruit and vegetables helps you to reap the benefits of these nutrients plus the goodness of fibre.</p> <h3>Benefits of Fruit and Vegetables According to its Colour</h3> <p style="padding-bottom: 10px;"><strong>Red<br /> </strong></p> <p>Red-coloured fruit and vegetables contain antioxidants such as lycopene and anthocyanins, which may help to reduce blood pressure and cholesterol, thus protecting a person against cardiovascular disease.</p> <p>Besides being rich in vitamin C, tomatoes also release lycopene when it is cooked.</p> <p>Other red coloured fruit and vegetables include strawberries, watermelon, red potatoes and red capsicums.</p> <p style="padding-bottom: 10px;"><strong>Orange/Yellow<br /> </strong></p> <p>An orange/yellow coloured fruit is naturally pigmented by carotenoids. It is a rich source of beta-carotene and vitamin A, which helps with immunity and may also reduce the risk of cancer and heart disease.</p> <p>Sources of orange/yellow coloured fruit and vegetables are pumpkin, papaya, pineapple, yellow capsicum and carrot.</p> <p style="padding-bottom: 10px;"><strong>Blue/Purple</strong></p> <p>Purple grapes, a blue/purple fruit, are coloured by natural pigments known as anthocyanins. It is a powerful antioxidant, which protects cells from damage and also promotes healthy aging.</p> <p>Blue/purple sources like beetroot contain nitrate can help to lower blood pressure and may benefit heart health.</p> <p>Other blue/purple coloured fruit and vegetables include blueberry, prune, fig and brinjal.</p> <p style="padding-bottom: 10px;"><strong>Green<br /> </strong></p> <p>Broccoli is coloured by the phytochemical known as chlorophyll, which gives it is green hue. Besides being a source of folate, which helps reduce risk of birth defects, it also contains indoles and zeaxanthin that may help to prevent and delay progression of an age-related eye disease, known as degeneration.</p> <p>Opt for green coloured fruit and vegetables such as dark green leafy vegetables, cucumbers, avocados and honeydew to reap its benefits.</p> <p style="padding-bottom: 10px;"><strong>White<br /> </strong></p> <p>Anthoxanthins in white fruit or vegetable help to reduce cholesterol and blood pressure, thereby promoting heart health. It also has anti-inflammatory properties, which can help to reduce inflammation in the body.</p> <p>Examples of white-coloured fruit and vegetables include onions, bananas, mushrooms, garlic and potatoes.</p> <p><em>Reference: <a href="https://www.ag.ndsu.edu/publications/food-nutrition/what-color-is-your-food" target="_blank" rel="noopener">https://www.ag.ndsu.edu/publications/food-nutrition/what-color-is-your-food</a><br /> </em><br /> <img decoding="async" class="alignnone size-full wp-image-3530" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Fruit-_-Vegetables-2-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-avoid-excessive-alcohol-consumption"> <div class="tabtitle "> <div class="tablabel"> <h2>Avoid excessive alcohol consumption</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3312" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Alcohol-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Excessive alcohol intake is linked to several health issues such as obesity, diabetes, hypertension, stroke, atrial fibrillation, and liver damage.</p> <p>If you drink alcoholic beverages, do so in moderation. Have no more than one standard drink a day for women and two drinks a day for men. A standard drink is equivalent to ⅔ can of beer (220ml), a small glass of wine (100ml), or a glass (30ml) of spirits.</p> <p><img decoding="async" class="alignnone wp-image-17186" src="https://www.myheart.org.sg/wp-content/uploads/2022/09/Alcohol-Limits.png" alt="alcohol limits infographic" width="569" height="569" /></p> <p>Alcohol contains 7 kcal/g, which is slightly lower than that of fat (9 kcal/g). Cocktails and mixers are sweetened with soft drinks and syrups, adding to their sugar and calorie content. That is why regular drinkers tend to have abdominal obesity, also known as the infamous beer belly.</p> <table style="border-collapse: collapse; width: 100%;"> <tbody> <tr class="table_head"> <td style="width: 33.2812%;"><strong>Alcohol Beverage</strong></td> <td style="width: 33.3333%;"><strong>Amount</strong></td> <td style="width: 33.3333%;"><strong>Calories (kcal)</strong></td> </tr> <tr> <td style="width: 33.2812%;">Beer</td> <td style="width: 33.3333%;">⅔ can (220ml)</td> <td style="width: 33.3333%;">95kcal</td> </tr> <tr> <td style="width: 33.2812%;">Wine</td> <td style="width: 33.3333%;">1 small glass (100ml)</td> <td style="width: 33.3333%;">140kcal</td> </tr> <tr> <td style="width: 33.2812%;">Hard Liquor</td> <td style="width: 33.3333%;">1 glass (30ml)</td> <td style="width: 33.3333%;">89kcal</td> </tr> </tbody> </table> <p>If you have a medical condition, it is advisable to discuss with your doctor on alcohol consumption and possible effects on prescribed medications.</p> <h3>Frequently Asked Questions on Alcohol Consumption</h3> <p class="pagetitle"><a href="https://www.myheart.org.sg/heart-news/is-red-wine-healthy-for-heart/" target="_blank" rel="noopener">Is red wine healthy for my heart?</a></p> <p class="pagetitle"><a href="https://www.myheart.org.sg/heart-news/beer-intake-reason-for-beer-belly/" target="_blank" rel="noopener">Is beer intake the reason for my beer belly?</a></p> <p class="pagetitle"><a href="https://www.myheart.org.sg/heart-news/alcohol-helps-sleep-better/" target="_blank" rel="noopener">Does consuming alcohol before bed help me sleep better?</a></p> <p class="pagetitle"><a href="https://www.myheart.org.sg/heart-news/do-heart-patients-have-to-give-up-alcohol/" target="_blank" rel="noopener">Do heart patients have to give up alcohol?</a></p> <p class="pagetitle"><a href="https://www.myheart.org.sg/heart-news/consuming-alcohol-helps-relax-and-reduce-blood-pressure/" target="_blank" rel="noopener">Does consuming alcohol help me relax and reduce blood pressure?</a></p> <p class="pagetitle"><a href="https://www.myheart.org.sg/heart-news/is-it-safe-to-drink-alcohol-while-taking-heart-medications/" target="_blank" rel="noopener">Is it safe to drink alcohol while taking heart medications?</a></p> </div> <div class="clearer"></div> </div> <div class="tabbox" id="accordion-reap-heart-protective-benefits-of-nuts"> <div class="tabtitle "> <div class="tablabel"> <h2>Reap heart-protective benefits of nuts</h2> </div> <div class="tabarrow"></div> </div> <div class="tabcontent "> <p><img decoding="async" class="alignnone size-full wp-image-3610" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-scaled.jpg" alt="" width="1920" height="1280" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-scaled.jpg 1920w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-300x200.jpg 300w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-1024x683.jpg 1024w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-768x512.jpg 768w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-1536x1024.jpg 1536w, https://www.myheart.org.sg/wp-content/uploads/2022/01/Nuts-for-Life-2048x1365.jpg 2048w" sizes="(max-width: 1920px) 100vw, 1920px" /></p> <p>Nuts are concentrated in an array of nutrients, which include:</p> <ul> <li>The “good” fats (both monounsaturated and polyunsaturated fats)</li> <li>Protein</li> <li>Dietary fibre</li> <li>Phytochemicals (plant chemicals that have disease-preventive properties)</li> <li>Vitamin E and B-complex vitamins</li> <li>Minerals (e.g. magnesium, iron, manganese, potassium, calcium, zinc, copper, and selenium)</li> </ul> <p>Nuts are also cholesterol-free and are naturally low in sodium. A growing body of scientific evidence is suggesting the many health benefits of nuts:</p> <ul> <li>May reduce the risk for heart disease</li> <li>May prevent cancer</li> <li>May improve blood sugar levels in people with Type 2 Diabetes</li> <li>May help in weight control (on a calorie-restricted diet)</li> </ul> <h3>Recommended intake</h3> <p>As nuts are high in fat and calories, they should be consumed in moderation.</p> <ul> <li>One handful (28g) a day; about 180 calories and 18g of fat</li> <li>Choose unsalted, raw or dry roasted nuts instead of those that are fried and coated in salt, sugar or chocolate</li> <li>Eat a variety of nuts to benefit from the wide range of nutrients in nuts</li> </ul> <h3>How much is a handful of nuts?</h3> <ul> <li>20 almonds</li> <li>15 cashews</li> <li>20 hazelnuts</li> <li>15 macadamias</li> <li>15 pecans</li> <li>2 tablespoons of pine nuts</li> <li>60 pistachios in shells</li> <li>10 whole walnuts</li> <li>A handful of mixed nuts</li> </ul> <h3>Ways to Enjoy Nuts</h3> <ul> <li>On its own as a yummy snack</li> <li>A sprinkle in breakfast cereals, salads & pastas</li> <li>Ground up in smoothies and as nut butters</li> </ul> <div><em>References: <a href="http://www.nutritionaustralia.org">www.nutritionaustralia.org</a></em></div> </div> <div class="clearer"></div> </div> </div> </div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> </div> <div class="clearer"></div> </div> <div class="designblock normal "> <div class="item"> <div class="blockwrap "> <div class="blockcontent"> <p><em><strong>For professional advice on heart-healthy eating or if you would like to engage us for nutrition talks, please email <a href="mailto:nutrition@heart.org.sg">nutrition@heart.org.sg</a> or call 6354 9365.</strong></em></p> <p><em>Disclaimer: The content on this page is for information only, it is not meant to substitute direct medical advice from your doctor or clinician.</em></p> <div 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