Diseased heartHeart Disease
Coronary heart disease( CHD ) is our nation,s number one killer. In this narrowing of the small blood vessels that supply blood and oxygen to the heart. This disease is usually caused by a condition called atherosclerosis, which occurs when fatty material and other substances form a plaque build-up on the walls of your arteries. This causes them to get narrow. As the coronary arteries narrow, blood flow to the heart can slow down or stop. This can cause chest pain (stable angina), shortness of breath, heart attack and other symptoms, usually when you are active.
Cholesterol Levels
High- 240 or more
Borderline high- 200-239
Desirable- Below 200
A high cholesterol level is a huge risk factor for CHD.
If your cholesterol level is high, here are some ways to lower it:
- Reduce your saturated fat intake to less than 10 percent of the total fat in your diet.
- Reduce the amount of dietary cholesterol you eat.
- Reduce your fat intake to less than 30 percent of your total diet.
- Eat more soluble fiber.
- Maintain your ideal weight.
Foods to Choose/Foods to Avoid
Hypertension
Cholesterol Levels
High- 240 or more
Borderline high- 200-239
Desirable- Below 200
A high cholesterol level is a huge risk factor for CHD.
If your cholesterol level is high, here are some ways to lower it:
- Reduce your saturated fat intake to less than 10 percent of the total fat in your diet.
- Reduce the amount of dietary cholesterol you eat.
- Reduce your fat intake to less than 30 percent of your total diet.
- Eat more soluble fiber.
- Maintain your ideal weight.
Foods to Choose/Foods to Avoid
- Choose lean protein, such as skinless chicken, egg whites or egg substitutes, low-fat yogurt and cheese, skim milk, soybeans, lentils and peas.
- Choose fish a few times a week. Fish that contain Omega-3 fats are said to be heart healthy.
- Eat more whole grains. Whole wheat pastas, brown rice, whole grain breads, oatmeal, wheatgerm, whole-grain barley, and cereals high in fiber (5 grams or more per serving), are all good choices and contain useful nutrients that help regulate heart health and blood pressure.
- Include more vegetables with your meals. You can choose frozen or fresh, but try a variety. There are numerous ways to prepare fresh vegetables such as carrots, cauliflower, broccoli, cabbage, leaf lettuce, spinach, and asparagus.
- Eat more fresh,seasonal fruits such as peaches, apples, pears, grapes, blueberries, and strawberries. Fruits contain phytochemicals, which help to prevent heart disease.
- Avoid foods high in saturated fat and trans fat. This list of healthy food choices will help you. Reduce the amount of butter, shortening and margarine you use in cooking and use olive or canola oil instead. Try low-fat yogurt or dressing on your baked potato instead of butter.
High Blood Pressure or hypertension is a condition in which the blood pressure is chronically elevated.There are two types of Hypertension- 'essential' and 'secondary' hypertension. Hypertension is called 'Silent Killer 'since it is one of leading causes of Stroke,Heart attack,Kidney failure and can also cause Hypertensive Retinopathy ie damage to retina of eye. High Blood Pressure has no permanent cure,but can be controlled by regularly taking suitable anti-hypertensive medicines,exercise,Yoga and Pranayama, taking Suitable health supplements and following an appropriate diet plan. Blood pressure ( BP) is the force exerted by the blood on the walls of the artery which are the blood vessels carrying blood away from the heart.
Normal BP is 120/80 mm hg where 120 is the systolic pressure and 80 is the diastolic pressure.
Points to remember:
-Salt needs to be restricted.
-Food should be made in a way that is palatable even with
lesser amount of salt or even without salt.
-Variety of condiments(low in sodium) and flavoring agents such
as lemon ,vinegar,tamarind extract,onion,garlic,spices,etc.
can be used to improve the palatability of salt free food.
- Some foods rich in potassium but low in sodium are potatoes,
banana,apricots and legumes,which can be include in the diet.
- Restrict fried and fatty foods.
- Restrict alcohol intake.
- Stop smoking.
- Exercise regularly to keep fit.
- Reduce stress and relax after work.
- Maintaining a normal body weight,reduce if over weight.
- Avoid coffee and colas.
- Follow up regularly with the doctor.
-Food should be made in a way that is palatable even with
lesser amount of salt or even without salt.
-Variety of condiments(low in sodium) and flavoring agents such
as lemon ,vinegar,tamarind extract,onion,garlic,spices,etc.
can be used to improve the palatability of salt free food.
- Some foods rich in potassium but low in sodium are potatoes,
banana,apricots and legumes,which can be include in the diet.
- Restrict fried and fatty foods.
- Restrict alcohol intake.
- Stop smoking.
- Exercise regularly to keep fit.
- Reduce stress and relax after work.
- Maintaining a normal body weight,reduce if over weight.
- Avoid coffee and colas.
- Follow up regularly with the doctor.