When it comes to your heart and nutrition, there are a few golden rules:

• Total fat intake should be less than 30% of total calories daily.
• Saturated fat intake should be less than 10 percent of total calories daily.
• Polyunsaturated fatty acid intake should be no more that 10 percent of total calories daily.
• Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories daily.
• Cholesterol intake should be no more than 300 milligrams per day.
• Sodium intake should be no more than 3000 milligrams per day.

What About Actual Food?

Rules are fine and well, but what about actual food? The good news is that a heart healthy diet is a lot easier than is sounds!

Look at Your Fat Intake
An excessive intake of fat can increase your risk of heart disease, so take a look at the amount of fat and fatty foods that you eat. Use low-fat ways of cooking like grilling, microwaving, oven-baking, steaming and boiling. Try low-fat versions of foods like milk, cheese and yoghurt.

Choose low-fat cuts of meat - if you use extra vegetables, you may find you only need half the usual amount. Trim the fat and skin from chicken and meat and try fresh fish as a change from battered or breaded versions.

Managing Fat Intake And Eating Out

As more and more of us eat out on a regular basis, it's a good idea to be conscious of ways of reducing fat intake. Having a baked potato instead of chips and having your dressing or sauce on the side rather than drenched over your food can make a massive difference to your fat intake.

Many of us have got used to the taste and convenience of takeaway foods, but why not make your own lower fat versions of your favourite foods? Oven-baked potato wedges and grilled cod steaks with a side salad is a tasty and filling alternative to fish and chips.

Fat Types

The type of fat you eat can also affect your heart health.
Saturated fat is not good for your heart, is usually hard at room temperature and is found in many manufactured foods like cakes, biscuits and pre-packed meals. It is also found in foods of animal origin, meaning low-fat versions of meat, milk, cheese and yoghurt are always a good bet.

Polyunsaturated fat is found in fats of vegetable origin, particularly in many brands of margarine and cooking oil. Although polyunsaturated fat does not benefit heart health, it can be used instead of saturated fat.
Monounsaturated fat is also of vegetable origin and is most commonly found in spreads and cooking oils e.g. rapeseed and olive oil.
Monounsaturated fat is actually good for your heart, so using products such as olive or rapeseed oil in cooking and low-fat spreads that contain monounsaturated fat should benefit your heart.

Oily fish like sardines, mackerel and herring are excellent sources of monounsaturated fat called omega three. Omega three fatty acids can help to improve blood flow, reducing the chances of clots forming in the arteries of the heart. It is recommended that we eat oily fish twice a week, but even once a week is a good start!

If you are on anti-coagulant therapy, consult your GP before dramatically increasing your intake of foods containing omega 3 fatty acids