Nutrition and Wellbeing Class - Recipe Booklet

Eating to support cardiovascular health

By replacing saturated fat with poly-unsaturated fat, monounsaturated fat and carbohydrates from wholegrain sources in your diet, scientific evidence has shown this significantly reduces the risk of cardiovascular disease.

These types of fat can be found in the following commonly consumed foods:

• Saturated fat is found in butter, coconut oil, beef, pork, lamb and cheese. • Polyunsaturated is found in oily fish e.g. salmon, sardines, mackerel, and anchovies. • Monounsaturated fat is found in extra virgin olive oil, olive oil, nuts and seeds. • Wholegrain carbohydrates are found in oats, bread, pasta, couscous, various beans, chickpeas, lentils, as well as a variety of vegetables that grow above the ground and fruits. Research does not recommend you cut out foods containing saturated fat entirely from your diet. Instead, just bring your intake of saturated fat to around 10% of overall energy intake and replace it with the above in order to reduce the risk of cardiovascular disease.