The Right Nutrition To Maximise Heart Health

The Scientific Advisory Committee on Nutrition (SACN) recommends that the average fat intake for adults and children over the age of 5 should not exceed the following guidelines:

Fat

Saturated Fat

-No more than 10% of total energy intake

Total Fat

-Reduce to no more than 35% energy intake

N-3 Polyunsaturated Fatty Acids (PUFAs)

-Increase to 0.2g/day (1.5g/week)

Carbohydrate

Complex Carbs

-Approx 50% of total energy intake

Sugars (simple/added)

-No more than 10% energy per day

Fibre

Dietary Fibre

-Increase Non- starch polysaccharides (NSPs) e.g. fruit and veg, to 18g per day

Sodium (Salt)

-Reduce to no more than 6g salt per day

Cholesterol

-Aim to see no rise in cholesterol levels, and limit intake of dietary cholesterol and saturated fat

Cholesterol should fall within the following levels:

-Total cholesterol = less than 4mmol/l

-LDL (bad cholesterol) = less than 2mmol/l

-HDL (good cholesterol) = more than 1mmol/l

-Triglycerides = less than 1.7mmol/l

Cholesterol levels do vary from day to day, but try to keep them within the above ranges for optimal health.

References

British Heart Foundation, (2011). Reducing your blood cholesterol. Retrieved 12th July, 2013, from discount supplements

Scientific Advisory Committee on Nutrition, (2002). Paper for information : Key Dietary Recommendations. Nutritional Aspects of Cardiovascular Disease.   

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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