These are the foods you must have in your pantry and fridge to protect yourself against heart disease.

Raw nuts. All nuts must be unsalted and not roasted. Suitable varieties include almonds, Brazil nuts, pine nuts, walnuts, pecans, macadamia nuts, pistachios, hazelnuts and cashews. Walnuts and almonds are especially beneficial. Nuts are an excellent source of fibre and beneficial fats. They have a low GI, therefore are excellent for helping to prevent diabetes. Nuts make an ideal snack, or they can be added to salads. A handful a day is the recommended quantity.

Raw seeds. All seeds must be unsalted and not roasted. Suitable varieties include sunflower seeds, pepitas (pumpkin seeds), sesame seeds and linseeds. These may be added to salads or used as a snack. Linseeds need to be ground in a coffee grinder or blender. They can be added to cereal, smoothies, yoghurt, or sprinkled over fruit.

Fats and oils. Olive oil may be used as a dressing over salad or vegetables, either on its own, or combined with vinegar, lemon or lime juice. Olive oil may be used for cooking.

Flaxseed oil should never be heated; it can only be used cold as a salad dressing, or added to smoothies.

Virgin, unrefined coconut fat has many health benefits, and it is highly stable, thus may be used for cooking. Suitable brands include Melrose, Spiral Foods and Coconut Pacific.

Small amounts of butter and ghee may be used; preferably they would be organic.

Fish. This is best included in your diet four times a week. Fresh or canned fish may be used; suitable varieties include sardines, salmon, mackerel, tuna, herring and trout. Fresh prawns, crab and other shellfish may also be consumed.

Eggs. You may eat eggs every day if you like. Free range, organic or omega 3 eggs are preferable. The best cooking methods are boiling and poaching.

Chicken. Free range or organic chicken is best. Chicken is an excellent source of protein for those trying to lose weight and reduce their carbohydrate intake.

Red meat. Lean beef, veal, lamb, pork and game meat can be eaten a few times a week. Preferably this would be organic and pasture fed, not grain fed. Pasture fed meat is higher in omega 3 fats. Preferable cooking methods are boiling, roasting or stir frying.

Fruit and vegetables. All fruit and vegetables should be as fresh as possible. Try to buy produce that is in season and has been grown locally. Aim to have at least five vegetables and two pieces of fruit each day. Bananas and potatoes should be limited if you are overweight and limiting your carbohydrate intake.

Legumes. Suitable varieties include chick peas, kidney beans, borlotti beans, cannellini beans, haricot beans, Lima beans, black eyes peas, lentils and others. These can be bought dried; this requires soaking and boiling, or tinned and ready to use. Legumes are an excellent source of fibre, which helps to carry cholesterol out of the body in bowel movements. Aim to consume 1/2 cup three times a week. They can be added to salads, stews, soups and casseroles.

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