To actively help to maintain a healthy heart:
Eat healthily and get a variety of foods,
Take regulary physical activity - aim for 30 mins per day,
Aim to be a healthy weight for your height,
If drinking alcohol, do so in moderation,
Learn to relax and manage stress effectively,
Don’t smoke

BROCCOLI contains twice the vitamin C of an orange. It has almost as much calcium as whole milk and the calcium is better absorbed. It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties. Broccoli is almost a modest source of vitamin C and alpha-tocopherol vitamin E.

OATS supply protein, polyunsaturated fats, B vitamins, calcium, potassium, magnesium, silicon and vitamin E. They’re easily digested and soothing to the digestive tract. Oats help depression and reduce cholesterol - a daily bowl can lower levels by 20%. They also help regulate sugar metabolism so they’re good for diabetics and oat fibre keeps the bowels regular. They are the best and cheapest of all breakfast cereals.

BERRIES can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley is also high in fibre, helping metabolise fats, cholesterol and carbohydrates.

OILY FISH are the only source of all the essential fatty acids. These are vital during pregnancy and breast feeding for the proper development of the brain in babies and infants. In children and adults they maintain brain function and the oils help in the treatment of dyslexia and ADHD. They are also the most important source of vitamin D, essential for strong bones and many hormone functions. Great for the relief of arthritis.

Consume 4 or more portions of fruit and vegetables a day. One portion = one glass of fruit juice, or one medium sized fruit, or one dessert-bowl of salad or 2 tablespoons of raw, cooked, canned or frozen vegetables.

Choose a spread containing polyunsaturated fats, rather than butter, which is high in saturated fats.

Eat more fibre - including fruit, vegetables, lentils and beans and wholegrain cereals and cereal products.

Eat less salt - try flavouring food with lemon juice, herbs, garlic, spices or mustard, instead of salt.

Eat fish regularly. It is recommended that we should try to eat at least two portions of fish a week, where one should be oily. Examples of oily fish include salmon, trout, mackerel, sardines and fresh tuna.

Choose lower fat dairy products, for example skimmed or semi-skimmed milk, cottage cheese, low fat fromage and low fat yogurt.

Instead of fried foods, eat grilled, poached or steamed.

Drink alcohol in moderation: is is recommended to have no more than 2 units a day (female) and 3 units a day (male).

Enjoy sweets, cakes, biscuits and fatty foods like chips and crisps as an occasional treat.

Did you know that drinking just one fizzy drink a day can lead to gaining almost a stone in one year?

Persistent dark circles under your eyes, bad skin and lacklustre hair can be aggravated by nutrient deficiencies and a build up of toxins. A tiny aquatic plant called spirulina could be the answer - it’s teeming with an array of vitamins, minerals, enzymes and highly digestible proteins and is a great detoxifier. It may even help curb food cravings. Available in health food stores.