The Health Diva

Eat Well

1. Limit unhealthy fats and cholesterol.

Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The best way to reduce saturated and trans fats in your diet, is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some biscuits, crackers and crisps. Many of these snacks — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet.

2. Choose low-fat protein sources.

Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.

A vegan diet (i.e., no animal products) combined with exercise and stress reduction has been proven to reduce the incidence of atherosclerosis.

3. Eat more vegetables and fruits.

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you’ll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don’t have lots of added sodium or sugar. Don’t smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes.

4. Select whole grains.

Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.

Another easy way to add whole grains to your diet is ground Linseed (Flaxseeds). Linseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, or hot cereal.

5. Reduce the salt in your food.

Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).

You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don’t forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.

6. Practice moderation.

In addition to knowing which foods to eat, you’ll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.

7. Plan ahead: Creating daily menus.

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

Incorporate these seven tips into your life, and you’ll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind

Exercise

Taking regular exercise is one of the best things you can do for your heart. If you do 30 minutes of moderate intensity activity on five or more days of the week, you can halve your chance of developing heart disease. If you have a busy schedule, you can break up the recommended 30 minutes into several shorter sessions – it’s the total time per day that you exercise that counts.

In addition to its effect on your heart and circulation, exercise can also:

• help you improve your balance of high-density lipoprotein (HDL – “good”) and low-density lipoprotein (LDL – “bad”) cholesterol
• help you to sleep better
• provide you with a feeling of well-being
• Strengthen your bones

If you’re active you can also eat more without having to worry so much about your weight. This is because you burn more calories and have a higher resting metabolic rate.

What’s moderate intensity?

Moderate-intensity physical activity makes you feel warm and slightly out of breath but you can still talk. It helps your heart to become stronger, so that it can pump more blood around your body with less effort.

Physical activity and your lifestyle

You can benefit from physical activity at any age. But it’s important to build up your activity levels gradually – if you’re not used to rigorous activity it can be harmful. Also, find activities you enjoy and can do safely and conveniently.

There are wide ranges of options, including brisk walking, cycling, dancing, swimming or going to the gym. The more vigorous the exercise, the more you can reduce your risk of heart disease. Your activity doesn’t have to be a sport – try gardening (for example, raking leaves or mowing the lawn) or just taking the stairs instead of the lift. Walk instead of driving or taking the bus. They all count.

Building activity into your daily routine can prevent it becoming a chore. Choosing an activity that you enjoy can be one of the most pleasurable ways to look after your health.

There are very few medical reasons not to be physically active, but check with your GP before starting an exercise program if you’re in doubt. The risk of doing yourself any harm is very low if you start gently. Always build up how often you do the activity (the frequency) before you increase how hard you work during a session (the intensity).

Relax

Cut back on the stress in your life.  Stress releases stress hormones, which have a negative impact on your heart and circulatory system.

It’s time to really assess your life and look to making simple changes to put you back in control of your stress.

To help relax yourself and relieve anxiety, practice relaxation techniques like breathing exercises and meditation, there are some wonderful meditation CD’s that put you in a state of relaxation and slow your heart rate too.

Try to make a conscious effort to fit in an hour a day set a side especially for you, where you can indulge in any pampering activity that helps you to relax.

Smoking

If you smoke, and you are serious about protecting your hear and getting healthy it’s time to stop. Talk to your doctor, or health care practioner about the various options to help you kick the habit.

You can also call QUITline (0800 002 200) free from 9am to 11pm. This is a national helpline that can provide sound advice and information on giving up smoking.

Alcohol

Moderate consumption of alcohol (between one and two units of alcohol a day) may help to reduce the risk of ischemic heart disease in men over the age of 40 and women after the menopause. But we know that people who drink heavily are more likely to die of heart disease than those who don’t. So, if you drink, do so in moderation.

A safe limit of alcohol for men is no more than three to four units of alcohol per day, and for women, no more than two to three units per day.

Having alcohol-free days is beneficial to your health, but binge drinking isn’t. What is important is the amount of alcohol you drink on each day. If you haven’t had any alcohol during the week, don’t assume it’s safe to drink 21 units (for men) or 14 units (for women) at the weekend.

The list below shows the number of units of alcohol in various drinks.

A pint of ordinary strength lager or bitter contains around two units.

A pint of ordinary strength cider contains around two units.

A 175ml (standard) glass of red or white wine contains around two units.

A pub measure of spirits contains around one unit.

An alco-pop contains around one and a half units.

Try and be aware of the number of units that you drink. Some drinks may be stronger than you think. The labels of many bottled and canned drinks will tell you the number of units they contain.