is important for everyone in the family. The key thing is to have a balanced diet with everything in moderation.

style of eating is known to be cardio protective (i.e. protects your heart and blood vessels). A Mediterranean style of eating is based on lots of fruit and vegetables, wholegrains, olive oil, fish, alcohol in moderation, eating with family and friends and reducing stress. Below are some of the main principles of the Mediterranean diet that can be followed for overall health as well as heart health.

1. Stick to 3 square meals a day (breakfast, lunch, dinner)
2. Reduce your portion size, especially at dinner. Use a standard 9 inch plate and aim to increase your portion of vegetables to at least half the dinner plate.
3. Increase your fruit intake keep it at work, in the car and in the handbag!
4. Limit red meat intake to a maximum of 3 times per week
5. Try to increase your fish intake, especially oily fish like salmon, mackerel, trout and sardines
6. Choose low fat dairy limit your cheese intake to a max of two matchstick box sizes per week
7. Limit your salt intake avoid using salt at the table and in cooking
8. Avoid adding sugar to your food or drink
9. Watch your alcohol intake aim for two alcohol free days per week
10. Always keep hydrated

Weight

Carrying excess weight is a risk factor for heart disease. However, where you store your weight may be a better indicator of risk. People who carry excess weight around their middle, even if they have a “healthy” BMI, have a higher risk of cardiovascular disease and diabetes. This is because fat stored around our middle, called visceral fat, also surrounds our internal organs. This visceral fat releases substances that can contribute to inflammation, high blood pressure, high cholesterol and the build-up of cholesterol in arteries. It can also increase the risk of developing type 2 diabetes. Therefore, it can be helpful to measure your waist circumference to help determine your risk.

1. Place the tape measure halfway between the top of your hip bone and your lowest rib (this point is approximately an inch above your belly button).
2. Wrap the tape measure around your waist and ensure that the tape is level all the way around.
3. Relax, exhale, and measure your waist.

Waist Measurement Should Be

• Men: Less than or equal to 94cm (37 inches)
• Women: Less than or equal to 80cm (32 inches)

If your waist measurement is higher than this and you would like to find out more about strategies to manage your weight please click here.

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