Lifestyle

Research shows that insoluble fibre – particularly from cereal grains and vegetables – has the best effect on reducing the risk of cardiovascular and coronary heart disease.

The key components of your nourish plate are a healthy carbohydrate source (like quinoa, brown rice, potato or corn kernels), a protein source (tofu, chicken, salmon, tuna, roast meats) and lots of healthy whole food fat sources (avocado, nuts and seeds).

Research is now showing us that overall diet quality is important for reducing one’s risk of heart disease. Consuming the right balance of dietary fats from unprocessed foods like avocado is the best way to look after your heart, long-term.

Make your snacks count. Maximise your intake of heart-healthy nutrients like antioxidants and fibre by choosing fruit and vegetables as your first option.

Cumin is a warming spice that has been used medicinally in many parts of the world for some years. Research has found that cumin may have benefits such as improving blood sugar control and cholesterol.

This quick and healthy recipe is a fantastic source of protein, carbohydrate, fibre and nutrients.

Each serving of this delicious recipe contains 5 1/2 serves of vegetables. Instead of beef, you could also use tempeh, cut into strips. Tempeh is fermented soy bean cake that looks similar to hard tofu. It has a firm texture and nutty flavour, and all the goodness and health benefits of soy foods including isoflavones to help look after the heart.

For such a tiny seed, chia is quite high in healthy fats boasting more Omega-3 fatty acids than salmon. Omega-3s work to protect the heart by lowering blood pressure, bad cholesterol, and inflammation. Inflammation can put strain on blood vessels and cause heart disease.

A classic that kids and parents alike can enjoy.