Eating well for cardiovascular health: taking control of cholesterol

Suzanne Seery

CORU Registered Clinical Specialist Dietitian, Health Service Executive, representing the Cardiology Dietitians subgroup of the Irish Nutrition & Dietetic Institute

Justine Gray

CORU Registered Senior Dietitian, Mater Private Network, Cork, representing the Cardiology Dietitians subgroup of the Irish Nutrition & Dietetic Institute

One of the major risk factors for heart disease and stroke is high cholesterol. Encouragingly, research shows that 80% of premature heart disease and stroke is preventable through lifestyle.

When it comes to diet, the focus should be on eating patterns rather than single foods or food groups.

Reducing the risk of cardiovascular disease

The Mediterranean-style eating pattern has a large body of evidence to support reducing the risk of cardiovascular disease. This pattern of eating is beneficial because it is naturally rich in fibre, phytochemicals, plant sterols, unsaturated fats such as omega-3s, which, when combined, help to lower cholesterol, regulate blood pressure and support healthy blood glucose levels.

Maintaining heart health is about
making healthy food choices that are
realistic and sustainable in the long term

Eating well for heart health

• Include a variety of fruit and vegetables (minimum of five to seven servings per day).
• Eat heart-healthy fats: olive or rapeseed oils, nuts, seeds and oily fish
• Limit intake of saturated fats like full-fat dairy, fatty meats and meat products, cakes, biscuits and pastries.
• Choose wholegrain versions of bread, rice and pasta. Include cereals like oats and barley.
• Eat fish at least twice per week, with one being oily fish.
• Limit salt intake from processed red meats and ready-made meals. Choose lower salt versions of everyday foods such as bread and breakfast cereals. Use herbs and spices instead of salt to flavour food.
• Alcohol: there is no completely safe level. If you drink alcohol, it is important to keep within the low-risk guidelines.

Heart-healthy food swaps

Fats and oils: Butter on bread can be substituted with hummus, nut butter, low-fat soft cheese, pesto or olive tapenade.

Salty foods: Instead of processed meats (like bacon, sausages, ham), have fresh meat, poultry, fish and eggs.

Wholegrains: White bread can be swapped out for high-fibre wholegrain or whole-wheat bread.

Breakfast cereal: Instead of high salt or sugar cereals, have some porridge, overnight oats or shredded wheat.

Realistic and sustainable food choices

Ultimately, maintaining heart health is about making healthy food choices that are realistic and sustainable in the long term. Focus on one small change at a time.