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Meat, poultry,fish,nuts,eggs and pulses (beans,peas and lentils) are excellent sources of protein and also contain significant amounts of minerals

Fruit and vegetables are the best sources of fibre, minerals and vitamins. Have a variety daily as different fruits and vegetables contain varying.combinations of vitamins and minerals.

Wholemeal cereals, breads and pasta, brown rice and potatoes are rich in complex carbohydrates, contain some protein and are usually low in fats

Dairy foods such as milk and low fat cheese are excellent sources of quality protein, calcium and potassium.

Aubergines supply some of the heart-protective nutrient vitamin E and, like other vegetables, are a useful sourse of potassium which helps keep blood pressure normal

Blackcurrants are one of the richest sources of vitamin C. 100 g. of blackcurrants will give more than three times the recommended daily allowance. Vitamin C is vital to protect against heart disease.

Garlic performs a number of healthy functions in the body. It is said to reduce the risk of heart disease by decreasing total blood cholesterol.

A daily glass of pomegranate juice slows down the damage caused by cholesterol and reduces the risk of heart disease, it also reduces blood pressure and more than doubles the levels of health-boosting antioxidants in the blood

soya beans provide protein, antioxidants ,vitamins and minerals. Antioxidants protect our hearts by preventing bad, LDL cholesterol from damaging artery walls. This is the first step in preventing clogged arteries. Soy also helps keep blood from becoming sticky, and forming clots, which could lead to a stroke or heart attack. soy protein and soy fibre both help lower LDL cholesterol

Blackberries are rich in vitamin E, which can help prevent damage to the arteries caused by free radicals. and provide enough soluble fibre in the form of pectin to help reduce LDL

Broccoli and Broccoli Sprouts belongs to the crucifer familyof vegetables, They contain a number of chemical compounds including carotenoids and indoles, which inhibit the production of cancer cells. Broccoli is very rich in vitamin C - weight for weight, it contains more than an orange. It contains antioxidant vitamin E and is a good source of calcium and B2. Because broccoli is a good plant source of iron, It contains sulphoraphane - which may help protect the heart from high blood pressure,heart disease, and stroke.

onions contain allium compounds that have been linked to a reduced risk of some cancers. They are rich in a phyto-chemical called quercetin (especially the red onion) which is a strong antioxidant which may also help to improve circulation and regulate blood pressure

Oily fish such as sardines are a really good source of omega 3s and sardines eaten with the dissolved bones are an incredible rich source of minerals. Unlike Tuna, canned sardines retain their beneficial oils

Sunflower seeds are rich in the powerful antioxidant vitamin E. Mix them with pumkin seeds for a healthy blend of beneficial omega -6 and omega -3 fats, try sprinkling them onto salads

The red colour of tomatoes is due to the antioxidant lycopene, research has linked eating plenty of tomatoes, especially cooked, canned, pastes and sauces with a reduced risk of heart disease. Tomatoes are a source of antioxidant vitamins C and E, flavonoids and potassium, which may help to regulate blood pressure

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Healthy Eating

Food for your Heart

Cardioprotective foods

Salt

Fibre

Broccolli sprouts