Heart-healthy meals for all

Studies show that a diet full of fruit and vegetables, wholegrains, pulses, legumes and unsaturated fats can help reduce the risk of developing coronary heart disease - as well as reducing high blood pressure and cholesterol.

Read on for heart-healthy inspiration!

A heart-healthy diet should include at least five 80g portions of fruit and vegetables a day. Studies suggest that green leafy vegetables (spinach, lettuce), cruciferous vegetables (broccoli, cauliflower, cabbage), apples, pears, citrus fruits and green and yellow vegetables (carrots, peppers, green beans) offer the greatest benefits. Why? Not only do they contain a vast amount of antioxidants, but they're also high in fibre which can help reduce cholesterol and blood pressure.

These foods are high in fibre, with whole grains considered to contain up to 75% more nutrients than refined cereals. Whole grains also provide essential fatty acids and antioxidants, which can all help towards a healthier heart. Recommended daily intake of fibre is 30g, which can be obtained by making simple changes to your diet. For instance, you could:

• Swap white rice for brown or wild rice, quinoa, or buckwheat

• Swap white pasta for whole wheat pasta

• Try adding beans and pulses (kidney beans, chickpeas, lentils, edamame beans) to your salads, soups and main meals.

Try replacing saturated fats (processed meat, butter, coconut oil, lard) with unsaturated fats such as monounsaturated (avocado, olive oil, almonds, rapeseed oil) and polyunsaturated fats (salmon, mackerel, tuna, sesame oil, flaxseeds, walnuts). This can help you maintain healthy cholesterol levels while providing your body with essential fatty acids and fat soluble vitamins.