Step 2. If choosing meat, make it lean; include fish as an alternative

Kiwis love their meat and seafood, and they are a great source of protein and nutrients.  The downside is that some types of red and white meat can be high in saturated fat, which is a kind of fat that raises cholesterol levels.  But you can have the best of both worlds.  To enjoy your meat and still be kind to your heart, either choose red meat and poultry that is lean, or cut off any white fat or chicken skin that you can see.  Skim the fat off boil ups, and off mince once it has been browned in the pan.  That way you also get to savour the full flavour of the meat, rather than just tasting fat.

Fish is a great alternative to meat, and oily fish have the benefit of more heart-healthy omega-3 fats.  Oily fish include tuna, kahawai, trevally, kingfish, warehou, dory, salmon, sardines, eel, squid, mussels or oysters.  We recommend you try to have at least two fish-based meals each week.