Your results
YOU SCORED 8: TIME FOR AN OVERHAUL
Start the day with porridge and berries. Those who ate 150g blueberries daily reduced the risk of heart disease by up to 15% in a University of East Anglia study.
Plus, swap unhealthy snacks such as crisps for unsalted nuts. Crisps contain low-density lipoprotein (LDL), known as bad cholesterol, which can cause the build-up of fatty deposits within your arteries. Whereas snacking on a handful of plain nuts can help keep your cholesterol in check**. They’re packed with fibre, protein and omega-3 fatty acids, lowering the risk of heart disease.
YOU SCORED 9-19: ROOM FOR IMPROVEMENT
If you drown your meals in sauce, switch to herbs, and lemon or vinegar dressings. Sweet chilli sauce and ketchup are often packed with sugar.
And why not think about switching your breakfast? Added sugars can also be found in cereal, fruit yogurts and bottled drinks. Check food labels – foods low in sugars have less than 5g per 100g, and foods high in sugars have more than 22.5g per 100g. Switch from dried to fresh fruit too.
YOU SCORED 20-25: YOU’RE ALMOST THERE
Boost your score with simple tweaks. If you cook with coconut oil, which contains 86% saturated fat, try rapeseed oil instead. It’s a rich source of omega-3, which can help lower blood pressure and decrease your heart-attack risk, plus it has a high smoke point. When oil hits its smoke point, it destroys phytochemicals and beneficial nutrients in food.
Watch your portion control too. Try using a small plate or bowl, or weigh out ingredients. Aim for a palm-size amount of meat, beans and carbohydrates.
If you regularly tuck into chicken or meat, swap at least one of these meals each week for oily fish, such as salmon or tuna. Regularly eating oily fish can help prevent cardiovascular disease, found Canadian researchers.
YOU SCORED 26-32: KEEP UP THE GOOD WORK
You’re making the right choices but be sure to eat at least 30g of fibre a day – which is linked to a lower risk of heart disease. White potatoes are a good source (2.2g per 100g), but sweet potatoes contain slightly more (3g per 100g).
And try topping wholegrain bread with mashed avocados, which contain 10g of fibre. People who up their healthy fat intake and eat less refined carbohydrates, while still eating fruit and veg, enjoy better heart health than those who follow a similar diet that is lower in fat and higher in carbs, according to one study***.