This is a good source of both soluble fibre and naturally occurring plant compounds called isoflavones, both of which have been shown in studies to help protect against heart disease. As well as alternatives to milk, try soya desserts and yogurts, munch on edamame beans and use tofu in stir-fries.
Oil rich fish
Salmon, mackerel, sardines, trout and fresh tuna contain the omega-3 fats EPA and DHA. These make blood less sticky, helping to prevent blood clots.
Many studies have shown that oats, which are rich in soluble fibre, can help to lower ‘bad’ cholesterol. A healthy bowl of porridge for breakfast will get your day off to a healthy start.