1. Include nuts in your diet

A moderate amount  (30g) every day of  nuts can be a healthy approach . They can be added  to salads, yoghurt, cereal and other suitable foods. Unsalted, dry roasted or raw varieties can be preferable. Nuts are a good source of monounsaturated fats, and omega-3 and omega-6 polyunsaturated fats which are heart healthy

2. Use oils in moderation and in rotation

Plant sterol in vegetable oils (in moderation) can be healthy

Edible oils contain Omega 3 and omega 6 poly-unsaturated fatty acids that can protect your heart when consumed in moderate amount. Some oils are more suited to cooking and others help add flavour to foods. 

• Choose olive, extra virgin olive, peanut, canola, sunflower, safflower, avocado or sesame oil, mustard oil and rice Bran oil. 
• It is recommended to be used in rotation as one oil is not sufficient to provide all essential fatty acids for a long time.
• Store oils away from direct sunlight and don’t re-use oils that have already been heated. Avoid re-cycling.

3. Eat some fish 

Include fish or seafood in your meals 3-4 times a week.

 4. Limit saturated and trans-fat intake

• Avoid butter, meoneice, cheese, palm oil, vanaspati, sweets, chips, Chana Chur,
• recycled oils and biscuits, cakes, pastries, pizza, deep-fried foods in oils.
• Cut off any fat and skin from meat and poultry. This helps limit taking saturated and trans-fat.

5. Avoid processed meat instead choose lean meat

Swap processed meat such as salami and bacon with healthy protein sources, such as chickpeas, roasted or grilled meats, eggs, or canned tuna or salmon. 

6. Eat more pulses (such as beans, lentils and chickpeas) 

 Include legumes in your diet maximum days. Eating these in place of meat and poultry helps to limit saturated and trans-fat. 

7. Read food labels 

Check the ingredient list on food products for ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’. You should avoid these foods as they contain unhealthy trans fats. 

Last but not least “Cook heart-healthy recipes”

Make  your favourite recipes using healthy-fat ingredients, such as nuts, seeds, avocados, olives and their oils.