Eating five portions of fruit and veg every day can help keep your heart healthy and reduce the risk of heart disease.
- What counts as a portion?
Eighty grams of fresh, frozen or tinned fruit and veg or 30g dried fruit count as one portion. For example, one fresh pear or banana, two small plums, or three heaped tablespoons of peas. 150ml of fruit juice or smoothie also counts, but you should limit these drinks to no more than one a day due to the sugars they contain.
- Top up with lentils
Lentils are a versatile ingredient and a great source of fibre, which is good for heart health. Try replacing some of the meat in your bolognese sauce with a handful of lentils or try adding lentils to homemade soups.
- Include tinned, frozen and dried fruit and veg in your meals
As we are urged to shop for food led often, you may find that you need to rely on the food in your store cupboard and freezer more than usual. Try adding dried or frozen fruit to your bowl of breakfast cereal in the morning and include a variety of frozen or tinned veg with your evening meals. Tinned fruit with yoghurt can also provide you with a healthy dessert.
- Enjoy homemade soups for lunch
Homemade soups are an easy way to increase your veg intake. You can include a variety of tinned, fresh and frozen veg in soups. There are lots of healthy vegetable soup recipes available, along with other healthy tips and advice, at heartresearch.org.uk
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