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Taking my heart health one step furtherBring your heart health to life with Becel’s interactive online Heart Age Tool. It presents your preventable CVD risk as an estimated Heart Age,which could be older, younger or the same as your chronological age.As well as providing you with your Heart Age, the Heart Age Tool motivates and supports you to make life-long heart healthy changes,via an online tailored 12-week Heart Health Diet and Lifestyle Plan offering practical advice, action plans, recipes, work sheets, activitylogs and food and drink diaries.Try the Heart Age Tool at [insert local Heart Age URL].

Turn over for heart healthy diet and lifestyle tips

WHY HEART HEALTH SHOULD MATTER TO ME

MY HEARTHEALTHY GUIDE

TYPE OF FOOD CHOOSE OCCASIONALLYOR LIMIT

foods high in saturatedand/or trans fats (‘bad’)

EAT AND ENJOYfoods lower in saturated fat

or rich in unsaturated fats (‘good’)

Meat and poultry

Fish and seafood

Dairy products

Cooking fats and oils

Spreads

Sauces

Snacks

Fatty meat, pies, pasties,

sausages, burgers

[countries to adapt]

Fried/battered fish

Full fat cheese,

milk or yogurt, cream

Lard, dripping, ghee

Butter, hard margarine

Butter or cream

based sauces

Biscuits, cakes, pastries,

crisps, savoury snacks

Lean red meat, poultry with

the skin removed

Oily fish such as mackerel, salmon,

trout, herring, sardines and fresh tuna.

White fish and seafood

Semi-skimmed or skimmed milk and

lower fat yogurts and cheese

Vegetable oils – sunflower, corn, olive,

soybean, rapeseed oils, liquid margarines

Soft Spreads

Vegetable based sauces made

using vegetable oils like olive oil

Fresh or dried fruits, olives,

unsalted nuts, seeds

Believe it or not, we need some fat in our diet to be healthy but it’s important to choose the right type.The World Health Organization recommends swapping foods that are high in saturated animal fats with vegetable oilsand soft margarine that are rich in healthy unsaturated fats. The table below can help guide you in your food choices.

PUTTINGMYHEALTHYDIET AND LIFESTYLE INTOPRACTICE

For more information about Becel visit [insert URL]For more information about..............[HI to insert name/topic]

visit:...........[HI to insert relevant URL]

1 Maintain ahealthy body

weight. Takemoderate levelsof physical activitypreferably dailyeg 30 minutes ofbrisk walking.

4 Control fatintake. Replace

saturated fats egbutter, creamwith unsaturatedvegetable oils orsoft margarine.

7 Select foods thatare low in sugar.

Eat refined sugarsparingly and limitthe frequency ofsugary drinks andsweets.

2 Eat a varietyof vegetables

and fruits. At least5 portions a day.

5 Replace fattymeat and meat

products withbeans, legumes,lentils, fish, poultryor lean meat.

8 Avoid foodshigh in salt eg

processed, curedand preservedfoods. Salt intakeshould be below1 teaspoon per day.

3 Eat bread, grains,pasta, rice or

potatoes severaltimes per day (choosewholegrain varieties).

6 Use milk anddairy products

that are low in bothfat and salt.

9 Limit alcoholintake to no

more than 2 drinksper day (20g).

Adapted from: Ref. Diet, Nutrition and the Prevention of Chronic Diseases. Report of a Joint WHO/FAO Expert Consultation, WHO Technical Report Series 916. Geneva 2003. http://www.who.int/hpr/NPH/docs/who_fao_expert_report.pdf

What do theytell me?

•The number ofcalories (kcal)

•Different kinds offat

•Vitamins andminerals

My goals this [week/month/quarter]

With the help of your [insert relevant health influencer] set yourself three goals – go on, challenge yourself!Example goal: I will swap from whole milk to semi-skimmed milk starting today

1. 2.

3. My next appointment is on: [insert details]

Typical Values Per 20g of Per 100gofBecel Light Becel Light(recommended daily intake)

Getting friendlywith food labelsWhy should I read them?Food labels are a helpful tool to guide you inyour food choices and they can also be usedto help keep your fat intake at a healthy level

How do I read them?Information is shown per 100g and perserving. Use the per serving amount fora more accurate idea of what you areactually consuming. For some products,like spreads, information is also providedper recommended daily intake (i.e. 20g).

What should I lookout for?For a healthy heart, it’s better tochoose foods with:– more ‘good’ polyunsaturated and

monounsaturated fat (PUFA, MUFA)– less ‘bad’ saturated fat (SAFA) and

minimal trans fat (TFA)

Putting it in perspective•Total fat intake should make up approximately30-35% of your total calorie intake

•Good fat intake should make up approximatelytwo thirds of your total fat intake

Energy 292kJ/67kcal 1459kJ/334kcal

Protein Trace 0.1g

Carbohydrate 0.5g 2.8g

Sugars Trace Trace

Total Fat 7.6g 38g

SAFA 1.8g 9.3g

MUFA 1.8g 9.3g

PUFA 3.8g 19g

Omega 6 fatty acids 3.2g 16g

Omega 3 fatty acids 0.1g 0.4g

TFA 0.6g 3g

Fibre Nil Nil

Sodium 0.1g 0.60g

Vitamin A 160ug 800ug

Vitamin D 1.5ug 7.5ug

Vitamin E 4mg 20mg

Vitamin B6 1mg 5mg

Folic Acid 100ug 500ug

Vitamin B12 0.5ug 2.5ug