Healthy hearts for families

World Heart Day is this year aiming to encourage people across the globe to take charge of heart health – starting at home.

Expert nutritionist Melanie Bibby, from weight loss company Slimavite, explains: “Heart health is a huge issue in the UK and so we are encouraging parents to recognise the major part they play in the long term health of their children, particularly in relation to the meals, cooking and exercise habits they pass down.”

World Heart Day is an awareness day created to inform people around the world about the dangers of heart disease and stroke. These types of diseases are the world’s leading cause of death, claiming 17.1 million lives each year.

Risk factors for heart disease and stroke include raised blood pressure, cholesterol and glucose levels, smoking, inadequate intake of fruit and vegetables, overweight, obesity and physical inactivity.

Melanie added: “Parents can strongly influence the eating and lifestyle habits of their children, and this can have huge implications. As most parents are food providers for the family, their children will be eating the same meals and seeing food cooked in a certain way. So if you eat healthily and cook in a healthy way, then your children are more likely to develop these habits themselves, setting them in good stead for the future.

“The key to maintaining a healthy weight long term is in making healthy habits a part of your everyday lifestyle. Parents can pass on these healthy lifestyle messages and habits through the family.”

What can I do to improve heart health?

Reduce the amount of saturated fat you eat - opt for low fat foods, lean meats, low fat dairy products and try to limit your intake of cakes and biscuits 

Replace saturated fats like butter, lard, ghee and coconut and palm oils with small amounts of unsaturated fats such as olive oil, rapeseed oil, sunflower or corn oil 

Reduce the amount of trans fats (or hydrogenated fats) you consume. These are generally found in processed foods such as biscuits and margarine 

Eat oily fish - Omega-3 found in oily fish is believed to help prevent the blood from clotting. Aim for 1 portion of oily fish each week 

Fill up on fresh fruit and vegetables 

Increase soluble fibre – eat more beans, pulses, fruits and vegetables 

Try to do regular physical activity 

Watch the alcohol