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1 Stock up on Tomatoes: Research has shown that tomato extracts can help in the fight against heart disease and strokes. So stock up on the tomato sauce, pasta and soup because people who regularly consume these items cut the risk of heart disease or a stroke by up to a third.

2 Get with the Grain: Increase the wholegrain foods in your diet - as they're packed with fibre, vitamins and minerals - to maintain healthy blood and cholesterol levels. Switch to granary bread, wholegrain breakfast cereals fortified with folate and wholemeal varieties of pitta, tortillas, chapattis and pasta.

3 The Five-a-Day Way: Aim to eat at least five portions of fruit and vegetables a day. Packed with essential nutrients and antioxi-dants, they help to keep the blood and heart healthy. Why not try adding a handful of juicy cherry tomatoes at lunch or ripe tomatoes to pasta sauces, pizza and soups?

4 Friendly Fish: Aim to eat two portions of omega 3-packed oily fish per week. Try adding peppered mackerel to pizzas and paella, salmon to pasta sauces and salads, or throw fresh sardines on summer BBQs for a Mediterranean feel.

5 Feel The Pulse: Beans, lentils and peas are packed with anti-oxidants and can help to lower blood cholesterol. Add them soups, burgers, pasta sauces, stews and salads for a tasty alternative. …