Swapping processed meats or fatty cuts for a portion of oily fish could help keep your arteries healthy and reduce the risk of heart attacks and strokes, according to a doctor. Dr Pauline Swift, chair of Blood Pressure UK, said cutting down on saturated fat and replacing some of it with unsaturated fats could have cardiac health benefits.
She said: “When it comes to diet, the aim is not one miracle food. It is about building a pattern of eating that contains less saturated fat and more heart-healthy options. Oily fish is a good example of a smart swap because it provides unsaturated fats, including omega-3 fats, and can take the place of foods higher in saturated fat such as processed meats or fatty cuts of meat.”
Guidelines in the UK recommend people should eat at least two portions of fish per week, including one of oily fish.
Dr Swift added: “Good oily fish choices include salmon, sardines and mackerel, but trout, herring and pilchards are also excellent options.
“A portion is about 140g, and fresh, frozen and tinned all count, so this can be affordable and realistic for many households.”
Around half of adults in the UK are thought to be living with high cholesterol, with millions unaware.
Red and processed meat, full-fat dairy products and baked goods are among foods that contain high levels of saturated fat.
Dr Swift added: “High cholesterol usually does not cause symptoms, which is why so many people do not realise theirs is raised until they have a blood test.
“But over time it can contribute to fatty build-up in the arteries, increasing the risk of heart attack and stroke.
“Keeping cholesterol at a healthy level is one of the practical steps people can take to protect their heart health, and it also matters for kidney health because the heart and kidneys are so closely connected.”
This story originally appeared on Express.co.uk
