Ramadan

Baked samosas are the healthier choice.

Fasting and heart conditions

If you are on long-term medication then you should talk to your GP about whether it is suitable for you to change the amount or frequency of your medication, so that you can take it outside the time of the fast.

Ramadan is the perfect time to reflect on your eating and lifestyle habits. 

6 tips for a healthier Ramadan

1. Get your 5 a day

Fruit and vegetables are good sources of vitamins and minerals, are relatively low in calories and also contribute to your fibre and fluid intake.

The dates and juices traditionally eaten during iftar can count towards two of your fruit portions, but watch your portion sizes. 150ml of juice and three dates takes you up to two, and you’ll need to eat different kinds of fruit and vegetables to make your total up to five.


2. Avoid fatty temptation

When you’re fasting it’s tempting to get your calories quickly with fried snacks and sweets.

Try baked samosas, boiled dumplings, chapattis made without oil, milk puddings made with semi skimmed milk and fruit instead. of high-sugar and high-fat foods such as gulab jamun, rasgulla and balushahi and pakoras, fried samosas and dumplings.


3. Spread your meals out

To prevent overeating - especially at suhoor - try and divide your eating into three meals. Have a morning meal before your fast starts; a lighter evening meal when the fast is broken, and then dinner.

4. Leave out the salt

salt shakerExcess salt can affect your blood pressure, and make you feel thirsty. Choose less salty food, such as achars, pickles, papadums, sauces, nuts, chips and olives. Try using garlic, onions, pepper, lemon, herbs and spices to flavour food rather than added salt.


5. Choose slow carbs

Particularly during Suhoor, basing your meal on slowly digested carbohydrate foods will help provide you with enough energy for during the fast.  Slow digesting foods include barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and basmati rice.


6. Quit smoking

Smoking is one of the leading causes of Coronary Heart Disease and giving up is one of the best things you can do for your heart health. Cigarettes, chewing tobacco and shisha are all very bad for your health – one shisha session is equal to smoking 100 or more cigarettes.

Read Smoking, shisha and chewing tobacco - how to stop for helpful advice on quitting smoking. You can also contact one of these helpful organisations: