 
                                                                                                    13/10/2025
                                            Love what you eat, love your heart ❤️
This National Nutrition Week (13–19 October), we’re celebrating the joy of food — not just as fuel, but as something that nourishes our bodies, supports our wellbeing, and brings people together.
One of the most powerful ways you can protect your heart health is through what’s on your plate. The Heart Foundation’s 5-step heart-healthy eating pattern shows that small, long-term changes really do make a big difference. 
Here’s how you can get started:
🥦 Eat plenty of vegetables, fruit and wholegrains
 Fill half your plate with colourful vegetables and fruit, and swap refined carbs for wholegrain bread, rice, pasta and oats. Fibre helps lower cholesterol and supports heart health.
🥜 Choose healthy proteins
 Opt for legumes, beans, nuts, and seeds, along with fish and seafood. Include smaller amounts of lean poultry and eggs, and limit red meat to 1–3 times per week.
🥛 Enjoy unflavoured dairy
 Milk, yoghurt and cheese can provide valuable calcium and protein. Choose unflavoured varieties with no added sugar, and reduced-fat options if you have high cholesterol or heart disease.
🥑 Include healthy fats
 Avocados, olives, nuts, seeds, and heart-healthy oils like olive and canola are all good choices. Aim for 2–3 serves of fish each week to benefit from omega-3s.
🌿 Flavour with herbs and spices, not salt
 Excess salt can raise blood pressure, a major risk factor for heart disease. Swap the salt shaker for garlic, lemon, chilli, fresh herbs and spices.
💡 Remember: eating well for your heart doesn’t mean cutting out the foods you love. It’s about balance, variety, and enjoying meals that are both delicious and nourishing.
This week is the perfect time to make one small change you can keep going — and show your heart some love.
For even more heart-healthy inspiration, visit the Heart Foundation’s website — a one-stop resource for recipes, meal plans, and practical tools to support your heart health: https://www.heartfoundation.org.au/healthy-living/healthy-eating/heart-healthy-eating-pattern
                                                   
 
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                                                                                     
                                         
   
   
   
   
     
   
   
  