{"id":3105,"date":"2023-04-06T01:49:13","date_gmt":"2023-04-05T14:49:13","guid":{"rendered":"https:\/\/lifeprogram.org.au\/2023\/04\/06\/heart-healthy-recipes-australia\/"},"modified":"2024-07-02T15:56:41","modified_gmt":"2024-07-02T04:56:41","slug":"heart-healthy-recipes-australia","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/heart-healthy-recipes-australia\/","title":{"rendered":"Heart Healthy Recipes Australia"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Heart healthy recipes can provide you with meal and nutrition ideas to help keep your heart healthy and prevent heart disease. An unhealthy diet is one of the leading risk factors for heart disease in Australia <\/span><i><span style=\"font-weight: 400;\">(Source: <\/span><\/i><a href=\"https:\/\/www.heartfoundation.org.au\/Bundles\/Healthy-Living-and-Eating\/healthy-eating\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Heart Foundation<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">)<\/span><\/i><span style=\"font-weight: 400;\">, affecting;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 2 diabetes risk<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adopting a healthy diet means incorporating healthy eating patterns into your current lifestyle, such as;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating plenty of vegetables, fruit and wholegrains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Including a variety of healthy protein-rich foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Including low-fat versions of milk, yoghurt and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Including healthy fats and oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using herbs and spices to flavour foods instead of salt<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep reading to learn more about these patterns and how they are reflected in heart healthy recipes.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What goes into heart healthy recipes?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/about-australian-dietary-guidelines\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Dietary Guidelines<\/span><\/a><span style=\"font-weight: 400;\">, healthy recipes involve;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods from the five food groups (fruit, vegetables, whole grains, dairy, meat)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve sizes that give the body the nutrients it needs without resorting to overeating<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Recommended serving sizes for <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-children-adolescents-and-toddlers\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">children, adolescents and toddlers<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recommended serving sizes for <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-adults\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adults<\/span><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting processed foods with little to no nutritional value, such as;<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Baked goods e.g. cakes, biscuits and pastries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Chocolate\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Chips\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lollies\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sugary drinks e.g. soft drinks, energy drinks, sports drinks\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Take away food e.g. pizza, burgers<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Fruit<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fresh fruit comes with a wealth of health benefits; including many vitamins and minerals, a high amount of fibre and a small number of kilojoules. Fruit can be eaten on its own as a snack, or added to all kinds of meals, particularly breakfast and dessert.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A serve of fruit is approximately 150g (350kJ) which is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium apple, banana, orange or pear<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 small apricots, kiwi fruits or plums<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup diced or canned fruit (no added sugar)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Vegetables and legumes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetables and legumes are known for being nutrient dense, low in kilojoules and a great source of vitamins, minerals and dietary fibre.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A serving of vegetables is approximately 75g (100\u2013350kJ) which is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup cooked dried or canned beans, peas or lentils (preferably with no added salt)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup green leafy or raw salad vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup sweet corn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd medium potato or other starchy vegetables (sweet potato, taro or cassava)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium tomato<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Grain foods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grain foods such as bread, breakfast cereals, pasta, rice etc. are a good source of carbohydrates, protein, fibre and a wide range of vitamins and minerals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A serve of grain (cereal) foods is 500kJ which is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice (40g) of bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd medium (40g) roll or flat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup (120g) cooked porridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00b2\/\u00b3 cup (30g) wheat cereal flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup (30g) muesli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 (35g) crispbreads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 (60g) crumpet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small (35g) English muffin or scone<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Lean meats, poultry and other animal products (or non animal alternatives)<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These foods are great sources of protein, which is used by the body for growth and repair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A serve of these foods is 500-600kJ which is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">80g cooked lean poultry such as chicken or turkey (100g raw)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100g cooked fish fillet (about 115g raw) or one small can of fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large (120g) eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (150g) cooked or canned legumes\/beans such as lentils, chickpeas or split peas (preferably with no added salt)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">170g tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)*<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">*Only to be used occasionally as a substitute for other foods in the group (note: this amount for nuts and seeds gives approximately the same amount of energy as the other foods in this group but will provide less protein, iron or zinc).<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Dairy (or dairy alternatives)<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dairy is known for being a great source of calcium, as well as many vitamins and minerals that contribute to overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A serve of milk, yoghurt, cheese and\/or alternatives is 500-600kJ which is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup (120ml) evaporated milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup (120g) ricotta cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be cup (200g) yoghurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The following alternatives contain about the same amount of calcium as a serve of milk, yoghurt or cheese:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100g almonds with skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60g sardines, canned in water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup (100g) canned pink salmon with bones<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100g firm tofu (check the label as calcium levels vary)<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Can the <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">program help me with heart healthy recipes?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">program helps you through every stage of a heart healthy diet; from with a 2-minute <\/span><a href=\"https:\/\/lifeprogram.org.au\/#health-check\"><span style=\"font-weight: 400;\">health check<\/span><\/a><span style=\"font-weight: 400;\">, to working with you to build a heart healthy diet plan, to supporting you as you incorporate that diet into your lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also find heart healthy recipes on the <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">program <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/\"><span style=\"font-weight: 400;\">Health Hub<\/span><\/a><span style=\"font-weight: 400;\">, such as;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-homestyle-baked-beans-recipe\/\"><span style=\"font-weight: 400;\">Healthy homestyle baked beans<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-salad-nicoise-recipe\/\"><span style=\"font-weight: 400;\">Healthy salad nicoise recipe<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/heart-healthy-crackers\/\"><span style=\"font-weight: 400;\">Heart healthy crackers<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-chicken-parma-recipe\/\"><span style=\"font-weight: 400;\">Healthy chicken parma<\/span><\/a><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. You can choose from a group course or the telephone health coaching service.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes, heart disease and stroke.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">Is managed by Diabetes Victoria and funded by the Victorian government. You can check your eligibility for the program <\/span><a href=\"https:\/\/lifeprogram.org.au\/learn-about-life\/#am-i-eligible\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n<h2><span style=\"font-weight: 400;\">Sources<\/span><\/h2>\n<p><a href=\"https:\/\/www.heartfoundation.org.au\/Bundles\/Healthy-Living-and-Eating\/healthy-eating\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.heartfoundation.org.au\/Bundles\/Healthy-Living-and-Eating\/healthy-eating<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/about-australian-dietary-guidelines\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/guidelines\/about-australian-dietary-guidelines<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/sites\/default\/files\/2022-09\/n55_australian_dietary_guidelines.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/sites\/default\/files\/2022-09\/n55_australian_dietary_guidelines.pdf<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/serve-sizes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/serve-sizes<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-adults\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-adults<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-children-adolescents-and-toddlers\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-children-adolescents-and-toddlers<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/fruit\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/fruit<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/vegetables-and-legumes-beans\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/vegetables-and-legumes-beans<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre-varieties\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre-varieties<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.eatforhealth.gov.au\/food-essentials\/five-food-groups\/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and<\/span><\/a><\/p>\n<p><strong>Reviewers<\/strong>:<\/p>\n<p><a href=\"https:\/\/lifeprogram.org.au\/elleni-kaias\/\" target=\"_blank\" rel=\"noopener\">Elleni Kaias<\/a>, Accredited Practicing Dietitian | Primary Care Engagement Lead<\/p>\n<p><a href=\"https:\/\/lifeprogram.org.au\/kristie-cocotis\/\" target=\"_blank\" rel=\"noopener\">Kristie Cocotis<\/a>, Head of Prevention and Health Promotion<\/p>\n<p><a href=\"https:\/\/www.linkedin.com\/in\/sarah-dub%C3%A9-57861660\/\" target=\"_blank\" rel=\"noopener\">Sarah <\/a><span class=\"TextRun SCXW248055663 BCX0\" lang=\"EN-AU\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW248055663 BCX0\">Dub\u00e9, Strategy and Engagement Lead<\/span><\/span><\/p>\n<p><a href=\"https:\/\/au.linkedin.com\/in\/ria-cheripuram\" target=\"_blank\" rel=\"noopener\">Ria Cheripuram<\/a>, Digital Communications Officer<\/p>\n<p><a href=\"https:\/\/au.linkedin.com\/in\/tegankohlman\" target=\"_blank\" rel=\"noopener\">Tegan Kohlman<\/a>, Communications and Social Marketing Officer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Heart healthy recipes can provide you with meal and nutrition ideas to help keep your heart healthy and prevent heart disease. An unhealthy diet is one of the leading risk factors for heart disease in Australia (Source: Heart Foundation), affecting; Blood pressure Cholesterol Weight Type 2 diabetes risk Adopting a healthy diet means incorporating healthy eating patterns into your current&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3106,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3105","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3105"}],"version-history":[{"count":3,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3105\/revisions"}],"predecessor-version":[{"id":4071,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3105\/revisions\/4071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3106"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}