World Heart Day is a global initiative to encourage families and individuals to take control of their heart health. A key contributor to heart health is nutrition! The evidence consistently shows that a diet high in saturated fat is a major contributor to poor cardiovascular outcomes1,2. Sources of saturated fat are most commonly found in animal products, bakery items (such as pastries), and coconut products (such as coconut yoghurt). Aiming for consuming no more than 10% of your total energy intake from sources of saturated fat is a really good place to start in reducing your risk of cardiovascular disease. In addition, there is considerable evidence to suggest that increasing your monounsaturated and polyunsaturated fat intakes, whilst decreasing saturated fat, can lead to more favourable cardiovascular outcomes1. In practical terms this means increasing your consumption of extra virgin olive oil, avocado, nuts and oily fish, whilst decreasing your intake of butter, fatty cuts of meat and coconut cream2.
To find out more, book in with Carly, our dietitian. She can equip you with the food knowledge and skills to improve your cardiovascular health!
References:
- Briggs M, Petersen K, Kris-Etherton P. Saturated Fatty Acids and Cardiovascular Disease: Replacements for Saturated Fat to Reduce Cardiovascular Risk. Healthcare. 2017;5(2):29.
- Clifton P, Keogh J. Dietary fats and cardiovascular disease [Internet]. Heartfoundation.org.au. 2017 [cited 7 August 2020]. Available from: https://www.heartfoundation.org.au/getmedia/4ff73f99-8b1e-4d84-ba8a-c7912d6b68c6/Evidence_Check_2017_Dietary_fats_and_cardiovascular_disease.pdf