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Healthy Food Guide (Australia) - - SHOPPING -

Re­place chicken or meat in some of your meals with oily fish (salmon, sar­dines, tuna) to boost your lev­els of ‘good’ HDL blood choles­terol and also re­duce the chance of blood clots form­ing. A fish oil cap­sule taken ev­ery day will also do the trick. How much? Aim for two to three oily fish meals a week. Swap low-fi­bre ce­real for oats How much? En­joy a bowl of por­ridge or muesli for break­fast, with a sprin­kling of psyl­lium. Then choose ei­ther an oaty muf­fin as a snack, or in­clude chick­peas, lentils or

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