Healthy Diet

[Marco123]

I have a question regarding a healthy diet. After recovering from a heart attack earlier this year I am trying to keep to a healthy diet. I know that at least one portion of oily fish and one of white fish each week is recommended. Can other sea foods do in place of the white fish eg scampi, squid, prawns etc just to vary things a bit.

[MichaelJH Heart Star]

Yes but bear in mind that some, like shrimps, are quite low in Omega-3. Any benefits can be quickly undone by serving the wrong way. Deep fried squid rings, like chicken kiev, is quite unhealthy.

[Marco123 in reply to MichaelJH]

Thanks MichaelJH, I will keep that in mind and steer clear of deep fried foods and eat at least two portions of fish (oily and white) each week.

[skid112 Heart Star]

Hi there,

Try and up your intake of vegetables, have a look here at what a balanced diet is supposed to be, most of us eat too much protein

nhs.uk/live-well/eat-well/t...

[Hidden]

I'd check with a dietician - prawns are supposedly high in cholesterol although some recent research seems to indicate dietary cholesterol (eggs, prawns etc) isn't a problem and its more the amount of saturated fats. Seafood such as salmon contains anti-inflammatories and these might be a lot less in other seafoods and you miss out. I break the monotony by using different preparations - baked salmon, grilled, salmon, teriyaki salmon and so on. I even pickle shredded vegetables and add these to grilled salmon and brown rice.

[FeetheBookworm]

I eat smoked salmon or smoked mackerel with a large salad. We also buy fresh prawns,salmon,swordfish or tuna and grill them on the BBQ in the summer and griddle them on the gas cooker in the cooler months. Or I dry fry in a non-stick saucepan. I put mixed seeds on my salads and measure out half a teaspoon of olive oil to keep the fat down as a dressing. I make capers from nasturtiums which taste completely different from shop bought ones - spicy and with a bite, and sprinkle some on the fish.

My husband was brought up in Hong Kong and he likes to cook Chinese food so he does prawns with noodles with a spicy sauce and steamed veggies (mange tout,mushrooms and pak choi). You can do salmon like that too.

We have chickens and eat fresh eggs most days and I make a frittata when we have a glut which I again have with salad. Sometimes add Slimming World chips (made with sweet potatoes) which are baked in the oven with no fat and I sprinkle paprika or smoked paprika over them along with salt & pepper.

Have had to add salt to my diet again as my levels were so low.

I cannot get my husband to eat brown rice! But I make a salad with it for me to eat.

I find a basic SW food plan is pretty much the same guidelines as the heart one.

Fiona

[MichaelJH Heart Star]

I sometimes buy pickled herring for a change. You do have to look at the analysis carefully as some of them contain a lot of sugar - I look for less than 5gm per 100gm.

[gal4God]

All fish and seafood is good go u. If fryed make sure it’s fryed in a heart healthy oil. Baked or steamed fish tastes nice and isn’t hard to cook. Fresh seafood is nice as well. Seafood doesn’t need cooking.

[Marco123]

Thanks for all the good advice from everyone. It has certainly given me some ideas for varied seafood dishes. I am trying to keep to the 5 a day fruit and veg also. Many thanks.