7 Heart Healthy Food Swaps
At menopause women are more at risk of heart disease, but there are some simple menu swaps that can make a difference to your heart’s health.
You probably already know some basic truths about how to eat healthily for your heart’s sake: limiting saturated fats and red meat, reducing alcohol and processed meats are just a few ways you may be implementing, but here are some more to add in.
1 Fish is better baked, not fried
This is one of the simplest ways to cut down on artery-clogging saturated fat. If you bake or grill it when compared with fried fish, you’ll save about 70 calories and half the saturated fat per serving.
2 Minimise mayonnaise and swap for yoghurt
Thick, nonfat Greek yogurt reduces fat based calories and adds in some calcium and protein. Use it instead of mayonnaise in salads and add it to tuna in a sandwich for a healthier meal.
3 Choose cheese wisely
Lasagna authentically calls for ricotta, and usually the full-fat kind, but switching to low fat cuts out 9 grams of saturated fat per serving.
4 Switch mince for heart health
Traditionally we tend to go for minced beef or lamb but both these are higher in fat then the healthier option of minced turkey and a good change in your dishes such as burgers or cottage pie.
5 Oranges, not orange juice
The heart benefit from fresh oranges lies in the vitamin C, and the fibre content. But a glass or orange juice can give you about 21 grams of sugar and almost no fibre.
A whole orange has a little less sugar — about 17 grams — but more than six times the heart-healthy fibre.
6 Ignore the ice cream except for a very occasional treat
A premium ice cream can have almost 14 grams of saturated fat, plus plenty of sugar. Try swapping it for thick creamy greek yoghurt and top with fresh raspberries or blueberries.
Virtually no calories, so excellent if you are trying to lose weight as well as help your heart.
7 Prepare your own porridge
Oats are a classic to help lower cholesterol, thanks to its soluble fibre, but if you are using a packet of instant porridge that can have up to three teaspoons of sugar so making your own from scratch will cut out the sugar.
If you need a little sweetness add a drizzle of honey or maple syrup.
The risk of heart disease in women goes up with age. It’s the leading cause of death in women over age 40, especially after menopause, and is linked to oestrogen dominance and other factors.
That is why hormone balance is so important at menopause to help reduce the risk of heart disease, breast cancer and osteoporosis.