Australians can have their chocolate eggs and their heart health too, by embracing the Heart Healthy Eating Pattern this Easter and beyond.
The real treat will be the healthy habits people stick to after the long weekend, which will help to significantly reduce their lifetime risk of developing heart disease.
Some of the most tempting foods are often the worst for heart health, and people might wonder how they can make small, effective and lasting changes to their eating habits.
The answer for many Australians may lie in the Heart Foundation’s Heart Healthy Eating Model, and senior dietitian Jemma O’Hanlon is here to help.
The foundation launched the Heart Healthy Eating Pattern in 2019 in response to concerning data that showed 95% of Australians were not eating enough fruit and vegetables.
On top of that, the average Australian gets around a third of their daily energy from processed foods high in fat, sugar and salt.
The Heart Healthy Eating Pattern is designed to help Australians develop lifelong healthy habits that are far more effective than fad diets, and the pattern can be picked up for free on the Heart Foundation website .
“A heart-healthy eating model recognizes that the whole of what we eat is more important than any single food or on any particular day,”
Ms O’Hanlon said: ‘It’s more important to have a set of food groups that you can regularly choose from, including whole grains, fruits, vegetables, lean proteins and healthy fats.
“Eating regularly from these groups and only occasionally consuming discretionary foods will help you make positive and lasting changes to your own diet.
“You can also use these groups to substitute a healthier ingredient for your favorite meals – whether it’s brown rice instead of white rice, olive oil instead of butter, or lentils to help fluff up your bolognese. and provide much-needed fiber – the Heart Healthy Eating Model is easy to follow and fun to experiment with.
When it came to chocolate eggs at Easter, Ms O’Hanlon said a pattern prevailed over a fad diet because it focused on creating good eating habits and didn’t exclude foods.
“Diets are like really difficult video games: one wrong move and they tell you the game is over, and therefore you’re more likely to give up than try again.
“A heart-healthy eating pattern helps you eat healthy more often than not in a world where holidays and birthdays with discretionary foods are common.
“For the vast majority of the year, you’ll be eating the best foods possible to protect your heart, and you don’t have to feel bad about enjoying a little chocolate at Easter, treats at other festive moments and a piece of cake for your birthday.”
For helpful tips on healthy eating to protect your heart, go to heartfoundation.org.au/bundles/healthy-living-and-eating/healthy-eating