THE start of the new year and new decade signifies a fresh start and a chance to make life-changing decisions, however, only an estimated 22% of New Year's resolutions are successful. With a healthy lifestyle topping the list of New Year's resolutions, making small changes to your diet can make a big difference to your heart.

• Eating at least five portions of fruit and vegetables each day is a great way to get your new year's resolution started. Remember, fresh, frozen and dried fruit all count so stock up on their delicious goodness.

• Oily fish such as salmon, sardines, mackerel and fresh tuna are great sources of heart-friendly omega-3, so include them in your menu at least twice a week.

• Cut down on harmful cholesterol raising saturated fats by reducing your consumption of red meat and cheese, and by swapping from whole milk to semi-skimmed or skimmed milk.

• Swap the salt in your cooking for tasty herbs and spices to keep your blood pressure in check. Salt is also found in processed foods so keep and eye on food labels and choose those that are low in salt.

• Drinking too much alcohol can put on the pounds and increase your blood pressure. If you do drink keep your alcohol consumption to no more than 2-3 units a day if you're a woman and 3-4 units a day for men.

Make this year the 'year of your heart' by following a healthy lifestyle. A combination of a healthy diet and exercise is just what you need to get the new decade off to a winning start.

For more information and advice about healthy living, contact Heart Research UK

on 0113 297 6206 or email lifestyle@heartresearch.org.uk

Notes – 22% of New Year's resolutions are successful' this statistic is from Professor Richard Wiseman from the University of Hertfordshire