CHARLIE S HEALTHY HEART GUIDE

Transcription

1 CHARLIE S HEALTHY HEART GUIDE Helping everyone optimize their heart health and well-being Easy to understand, practical information Low salt options Handy shopping list and sample meal plan

2 LIST OF LOW SALT FOODS The following is a list of lower salt varieties of common foods. The major brands of each food category were examined. IMPORTANT! THE SALT CONTENT LISTED BESIDE EACH FOOD IS BASED ON 100g OF THE FOOD. Dairy and Non-Dairy Products - Nimbin Natural Cheese 300mg - Australia s Own Soy Milk 60mg - Aussie Dream Organic Rice Milk 57mg - Farmer s Union Natural Yoghurt European Style 62mg - Danish Style Unsalted Butter 9mg - Bulla Premium Sour Cream 26mg - Coles brand Sour Cream 25mg Vegetables, Herbs and Spices - Fresh corn, squash, frozen green beans, pumpkin 1mg - Mushrooms, cucumber, eggplant, frozen green peas, zucchini 2mg - Frozen asparagus, chives, cooked onions 3mg - Corn on cob, raw onions, red capsicum, boiled potato with skin, fresh basil 4mg - Raw white mushrooms, baked potato without skin, tomatoes, mustard seeds, white pepper 5mg - Alfalfa sprouts, mung bean sprouts 6mg - Cos lettuce, salad onions, yams, fresh thyme 8mg - Leeks, iceberg lettuce, parsnips, tomato juice, frozen broccoli, cinnamon, sage 10mg - Raw shallots, raw ginger, fresh asparagus, cress 12mg - Frozen brussel sprouts, fresh cauliflower, oregano 15mg - Raw garlic, wasabi, raw cabbage, nutmeg, caraway seeds 17mg - Fresh dill 20mg - Canned beetroot, endive, radicchio, bay leaf 22mg - Black pepper 44mg

3 Meat and Alternatives - Beef, most cuts, trimmed fat 66mg per 113g - Chicken breast, without skin and fat 73mg per 113g - Turkey, light meat 58mg per 113g - Pork whole leg ham 40mg per 113g, lean loin roast 38mg per 113g - Tofu, plain 15mg per 113g Fresh fruit - Apple (without skin), Cherries, grapefruit, nectarines, oranges, peaches, plums 0mg - Apple with skin, blackberries, bananas, apricots, blueberries, frozen boysenberries, dates, currants, figs, grapefruit juice, lemon juice, lychees, freshly squeezed orange juice, pears, persimmon, pineapple (canned and fresh), frozen raspberries and strawberries, watermelon 1mg - Avocado, mango, lime 2mg Nuts and Seeds if raw and unsalted, all under 5mg Fish - Fresh Bluefin tuna, raw 35mg, baked 50mg - Wild, fresh Atlantic Salmon, raw 44mg, baked 56mg - Wild, fresh Atlantic Cod, raw 54mg - Wild, fresh Atlantic Halibut, raw 54mg Bread, Pasta and Rice - Trident Rice Noodles 1mg - Changs Rice Noodles 13mg - Riviana Basmati Rice 7mg - Vetta Pasta 6mg - Uncle Toby s Traditional oats 10mg Miscellaneous - Nutella 33mg - Carman s Museli (Apricot and Almond) 30mg - White Crow Tomato Sauce (No added salt) 20mg - Arnott s Mint Slice 21mg

4 CHARLIE S HEALTHY HEART FOOD PLAN The following are examples of meals that can be eaten using the foods in the above list. All the following examples are home cooked and delicious. Always combine this information with advice from your healthcare professional. Breakfast 1 cup oats with rice milk and 1 banana Egg whites (omelette with vegetables) on rye toast 1 cup Carman s muesli with rice milk 1 slice of quiche (small amount of cheese optional) 1 cup Farmer s Union natural yoghurt with either stewed apples/pears or 1 orange or handful of mixed berries Lunch Lean pork (skin off) with 1-2 cups of green salad with olive oil and vinegar dressing Turkey, homemade cranberry sauce and vegetable sandwich Egg whites (omelette with spinach, mushrooms and onions) on low salt rye toast Rye bread sandwich with Nimbin Natural Cheese and salad 1 serve of deep sea fish or tofu with green salad 1 slice of quiche with salad Stir-fry vegetables and Trident/Changs rice noodles Stir-fry vegetables and beef or chicken Dinner Either salad or steamed vegetables with Grilled/steamed fish with sautéed onions/garlic/coriander dressing ¼-½ chicken (grilled, skin off) Diced lamb, pork, beef or turkey (to make stir-fry, casserole, baked in homemade marinate) 1 cup of mixed beans and vegetables (soup/casserole) Trident rice noodles or Riviana Basmati rice

5 Snacks 1 piece of fruit 4 ryvitas and 3 tablespoons of avocado or low salt eggplant/hummus dip 5-8 almonds or brazil nuts with a handful of pumpkin and sesame seeds 1 Carman s muesli bar ½ cup Farmer s Union natural yoghurt with handful of mixed berries and 1-2 tablespoons of Lotus LSA mix Drinks 1-2 litres of water daily (herbal and green teas are included) Green tea good source of anti-oxidants but stimulating, avoid at night Herbal teas buy loose leaf if possible, infuse for 5-10 minutes add more hot water if required The best sweeteners are raw honey or xylitol

6 CHARLIE S HEALTHY HEART SHOPPING LIST A healthy diet will combine carbohydrates (c), fats (f) and protein (p) at each meal. Below is a list of heart healthy foods and each category is denoted with a symbol to help you choose a variety of healthy sources of fats, proteins and carbohydrates. All are important for cardiovascular health. For more information, please kate@charlieschoice.com.au or call us to arrange a time to speak with a Charlie s Choice Naturopath. We re here to help. Vegetables (c) Kale Parsley Red onions White onions Brussel sprouts Garlic Ginger Carrots Sweet potato Peas + corn Mushrooms Olives Green capsicum Red capsicum Green beans Fruit (c) Orange Banana Apple Pear Kiwi fruit Apricot Fish (f) (p) King George Whiting Sardines Salmon Mackerel North Atlantic Cod Protein (p) Lamb Egg whites Turkey Lean chicken no skin Lean beef Beans/Legumes Fiber (c) Rye Bread Oats Quinoa (like risotto) Flaxseed/Linseed Lotus LSA mix Yoghurt (f) (c) Farmer s Union natural yoghurt Nuts + Seeds (f) (p) Almonds Brazil nuts Pumpkin seeds Sesame seeds Pecans Sprouts (p) Mung Bean sprouts Barley sprouts Cooking oil (f) Coconut oil Olive oil **Always buy coldpressed or extra virgin oils Good Fats (f) Avocado Hummus dip Eggplant dip (Yoghurt) (Nuts + Seeds)