H e a l t h y E a t i n g

Focuses on protecting cardiovascular health

Dietary strategies focus on protecting cardiovascular health

Follow the "3 low 1 high" dietary principle which emphasizes:

Low fat

Reduces intake of saturated fats and trans fats

Low salt

Reduce salt intake and avoid processed and canned foods

Low sugar

Reduces dessert, sugars, added sugars and sugary drinks

High fibre

Eat more vegetables, fruits, and whole grains

Please click here for information on the " The Healthy Eating Food Pyramid" by the Centre for Health Protection (CHP) of the Department of Health

Mediterranean Diet

  • A dietary habit common in Southern Europe
  • Beneficial for cardiovascular health
  • Emphasize the intake of high fibre foods, fruits and vegetables

Small amounts monthly

1-2 servings weekly

5-6 servings weekly

3-4 servings daily

6-8 servings daily

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DASH Diet

  • Dietary Approach to Stop Hypertension
  • Design to reduce high blood pressure
  • Lower the risk of developing hypertension
  • Reduce the intake of salt, saturated fat and cholesterol

no more than 5 servings weekly

2-3 servings daily

3-5 servings weekly

2-3 servings daily

3-6 servings daily

4-5 servings daily

6-8 servings daily

MIND Diet

  • Mediterranean-DASH diet Intervention for Neurodegenerative Delay
  • Combines the Mediterranean diet and the "DASH diet"
  • Developed to slow dementia
  • Emphasize the intake of 10 foods: green, leafy vegetables (e.g. spinach, broccoli, kale) or other vegetables, berries, fish, poultry, whole grains, beans, nuts, olive oil, and red wine
  • At the same time, reduce the intake of 5 specified foods that are high in saturated fats, including red meat, butter/margarine, desserts, cheese, and deep-fried foods

less than 4 meals weekly

no more than 5 servings weekly

no more than 1 serving weekly

at least 1 meal weekly

no more than 1 tablespoon daily

at least 2 servings weekly

at least 2 meals weekly

at least 3 meals weekly

1 glass daily

at least 3 servings daily

at least 6 servings weekly

at least 1 serving daily

Alzheimers Dement 2015, 11(9):1015-22.

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Sugar (no more than 5 servings weekly)

Oil, Fats (2-3 servings daily)

Seeds, Nuts, Beans (3-5 servings weekly)

Low-fat dairy (2-3 servings daily)

Seafood, Poultry, Lean meats (3-6 servings daily)

Fruits, Vegetables (4-5 servings daily)

Whole grains (6-8 servings daily)

Sugar, Red meat, Red wine (small amounts monthly)

Eggs, Dairy, Poultry (1-2 servings weekly)

Fish, Seafood (5-6 servings weekly)

Fruits, Vegetables, Olive oil (main cooking oil) (3-4 servings daily)

Grains, Seeds, Nuts, Beans (6-8 servings daily)

Desserts (no more than 5 servings weekly)

Red meat (less than 4 meals weekly)

Butter/margarine (no more than 1 tablespoon daily)

Cheese (no more than 1 serving weekly)

Fish (at least 1 meal weekly)

Poultry (at least 2 meals weekly)

Berries (at least 2 servings weekly)

Nuts, Beans, Olive oil (As cooking oil) (at least 3 meals weekly)

Red wine (1 glass daily)

Green leafy vegetables (at least 6 servings weekly)

Other vegetables (at least 1 serving daily)

Whole grains (at least 3 servings daily)