Eat well for heart, gut and overall health

Balanced nutrition is not about cutting out specific foods or focusing solely on individual nutrients. It is about consuming a variety of foods in the right amounts to nourish your body. Below we share tips and advice to help you achieve your healthiest self through balanced nutrition and informed choices.

Get your greens

• Fruits and vegetables should make up over a third of your daily intake and can be fresh, frozen, dried, juiced or tinned.
• Aim to eat at least five portions of fruits and vegetables daily to help reduce the risk of heart and circulatory diseases.

Starchy carbohydrates

• Potatoes, rice, bread, pasta and other starchy carbohydrates such as cereals, porridge, plantains and certain root vegetables should make up another third of your diet.
• These foods are rich in fibre, minerals and vitamins that promote a healthy digestive system, aid bowel movements and lower the risk of heart disease, type 2 diabetes and some cancers.

Dairy and alternatives

• Dairy foods, including milk, cheese and yogurt, are excellent sources of protein and calcium, essential for strong bones and teeth. Nondairy alternatives based on soya, rice, oats and nuts also can provide these benefits.
• Opt for lower fat and lower sugar options where possible to make healthier choices.

The power of protein

• Protein is essential for building and maintaining muscles. Beans, pulses, fish, eggs and meat are all excellent sources of protein.
• Aim for two portions of fish per week, including one serving of oily fish. Limit red and processed meats, such as sausages and bacon, as they are linked to an increased risk of cancer and heart disease.

Choose healthy fats

• Your body needs fats in moderation, but not all fats are created equal. Saturated fats can increase blood cholesterol levels, raising the risk of heart attack and stroke.
• Opt for unsaturated oils, such as rapeseed, olive or sunflower, over saturated fats such as butter, lard, ghee, coconut oil and palm oil.

Moderation is key

• Balance is crucial to a healthy diet. Too much salt can raise blood pressure, while excess sugar can lead to weight gain and more. And remember, keep alcohol within recommended limits to protect your health.

Concerns about your digestive health?

For peace of mind and personalised care, make an appointment with one of our gastroenterologists today.

Mayo Clinic Healthcare gastroenterologists provide a wealth of expertise to ensure a clear understanding of your condition, essential to tailoring effective treatments to your unique needs. Mayo Clinic Healthcare in central London has state-of-the-art diagnostic facilities and cutting-edge technology in a private, comfortable and discreet environment. It serves as the gateway to an unrivalled network of over 7,300 specialists at Mayo Clinic in the United States.