Choleserol Smart on a budget
Heart-healthy eating can be affordable with a little planning and practical tips to guide you.
The Eat Smart step of Cholesterol Smart offers advice on a variety of foods that provide the nutrients needed to lower cholesterol and support heart health. It focuses on practical tips with lots of flexibility and choice to help you build healthy eating habits that suit your preferences and daily routine.
This is a quick overview to give you a taste of what the Eat Smart step includes. Your focus areas will depend on your results from Steps 1–3, which will guide you to the relevant sections in Step 4. There, you’ll find plenty of options, advice, and practical tips to help you achieve your personal Smart goals
Eat smart heart healthy foods
- Getting the right fat balance. To help lower cholesterol and protect your heart, it’s important to eat the right balance of fats. Focus on heart-healthy unsaturated fats like olive and rapeseed oil, and reduce saturated fats found in red and processed meats, full-fat dairy, fast food, and snacks.
- More vegetables and fruit. Aim for at least five servings a day. Vegetables and fruit are packed with nutrients: vitamins, minerals, and fibre which can help lower cholesterol. The key is variety – any veg or fruit counts!
- More wholegrains and healthy starchy foods. Carbs aren’t the enemy when it comes to heart health – it’s all about the type of carb you choose. Including healthy carbs like wholegrains can help lower blood cholesterol and protect the heart. Swap refined carbs, like white bread and pasta, for healthier options like wholemeal bread, wholegrain pasta, porridge, brown rice,and quinoa.
- Be smart about proteins. Not all proteins are created equal. Choose more plant-based proteins, which are lower in saturated fat and contain the fibre we often lack in our diets. Beans, nuts, and seeds are great sources. It’s not about cutting out meat, but about eating more plant-based proteins.
- Eat two servings of fish each week, one of which should be oily. Oily fish like salmon and mackerel are rich in omega-3 fats, which are great for heart health.
- Go low or zero-fat with dairy, or try plant-based alternatives. Dairy can be a significant source of saturated fat. Switching to lower-fat dairy options, or plant-based alternatives, can help reduce cholesterol-raising saturated fats.
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Go easy on the salt. Too much salt can raise blood pressure, a key risk factor for heart disease and strokes. We’ll share simple tips to help you cut down on your salt intake.
- Cut down on sugar. We’ll provide practical tips to help reduce your sugar intake, which can support heart health and overall wellbeing.
- Healthy hydration. Staying hydrated is essential for heart health and blood pressure. It’s not just about how much you drink, but also the quality of the fluids. You might be surprised by some of our hydration tips!
- Include cholesterol-busting foods. Some everyday foods are particularly effective at lowering cholesterol, including nuts, beans, oats, barley, and foods fortified with plant sterols and stanols. Incorporate more of these into your diet to help manage cholesterol levels.
To explore the Eat Smart food recommendations in more detail and get inspiration, visit Step 4. Using your personal results and smart goals from Steps 1-3, focus on the 1-2 areas you've chosen for improvement. Step 4 will provide all the information, practical tips, and easy swaps you need to turn these changes into reality, with tailored solutions to help you take the next step towards better heart health.
Lots of practical tips
Where to next?
