Mediterranean diet for heart health

My grandfather had a heart attack last year. He has switched to low-fat dairy and cut out red meats. What other dietary changes does he need to make to stay healthy?

Eating plenty of fresh fruit and vegetables is crucial, in fact, the so-called Mediterranean diet is often recommended to help reduce the risk of another heart attack.

Along with fruit and veg, adding in wholegrains, nuts, and seeds; oily fish; using vegetable- and plant-based oils over dairy are all components of the Mediterranean diet. Oily fish are great sources of omega-3 fatty acids, which can help to prevent heart disease — herrings, sardines, mackerel, salmon, tuna, and trout are all good sources. The recommendation is to eat around 140g of oily fish, between two- to four-times weekly.

Changing the way that he prepares food is also important. Ditch the frying pan or roasting dish, and instead incorporate more steamed, poached, baked, and slow-cooked meals.

Stir frying with a light coating of healthy oil is also a healthier option. Dairy and red meats add a great deal of flavour to meals, so your grandfather should familiarise himself with herbs and spices to create interesting flavours. A squeeze of fresh lemon juice is a great way to bring steamed vegetables to life without adding salt or butter.

Along with reducing his intake of dairy and red meats, your grandad will also need to watch his consumption of unhealthy fats, salt, sugar; and give sweets, takeaway foods, fried foods, and highly processed or pre-packaged foods a wide berth.

I am pregnant and due to fly abroad next month, I am concerned about the risks of flying 28 weeks into my pregnancy. Is it safe for me to fly at this time?

Generally, it is safe to fly between 12-36 weeks (32 weeks if you are carrying multiples). It is worth double-checking the policy of the airline you are flying with, as each individual airline can have different rules around travelling while pregnant.

The important issue is whether or not you are generally healthy and free of complications at this stage. Discuss any concerns with your maternity caregiver, and have them write a letter of medical clearance for the airline, as many airlines require written evidence that you are in good health without any pregnancy complications if you fly at 28 weeks or later.

Long-haul flights of five hours or more do increase the risk for blood clots, although there is no evidence to suggest that this risk is higher for pregnant women.

Compression stockings can help reduce leg swelling and deep vein thrombosis, so it might pay to get a pair of these from your local pharmacy. Make sure that you ask for assistance in getting the correct fit.

From my experience flying for 10 hours overseas while 24 weeks pregnant, I recommend that you ask for an aisle seat located reasonably near the toilets.

Keeping well hydrated also helps reduce or prevent jet lag or fatigue — taking a fresh fruit salad with you. Choosing water over tea or coffee is an ideal way to do this. Most airlines provide in-flight information about calf exercises to help with circulation; walking up and down the aisles of the aircraft will also be of benefit.

And it’s important to wear comfortable clothing and footwear for travelling.

If you are prone to motion sickness, or are still experiencing bouts of pregnancy nausea at this stage, then bring one or two slices of fresh ginger root in your in-flight bag to prepare a tea with. Ask the flight attendant for some hot water, steep the ginger slices for three- to five-minutes and sip throughout the journey. You can rebrew the infusion using the same ginger slices as many times as you need. If you don’t like the taste of ginger you could opt for sea-sickness bands that uses pressure points on the wrists.

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