|
Heart disease or cardiovascular disease is usually caused by high cholesterol or by hypertension (high blood pressure). The disease typically affects the arteries which harden, narrow and get blocked and may cause strokes or a heart attack if not detected.
Early intervention is the key to treating heart disease. Usually major lifestyle changes (including dietary changes) are advised.
The following are some of the things to keep in mind for a heart patient:
- Keep body weight within the recommended limits for your age and height. Excess fat, especially around the waist, has been proven to put people at increased risk for heart disease.
- Quit smoking.
- Engage in cardiovascular exercise such as swimming, walking, running for at least 30 minutes, at least three times a week. Check with your doctor about what exercise you should do if your condition is very delicate.
- Avoid foods containing saturated fats, salty foods, fried foods, red meat and rich desserts which mainly contain refined sugars.
- Foods rich in magnesium such as broccoli, tofu, spinach and wheat germ will help combat heart disease.
- Dark chocolate, almonds, fish, fruit, vegetables and garlic are recommended in the diets of heart patients.
- Small quantities of polyunsaturated fat and omega 3 fatty acids are recommended to lower cholesterol levels. These are typically found in oily fish, flaxseed oil and olive oil.
When designing a heart patient's diet, keep refined carbohydrates and sugars to a minimum and increase the complex carbohydrates, fiber and foods rich in minerals.
- Breakfast: This should include one serving of fruit plus unsweetened fruit/vegetable juice, cereal like muesli which contains a number of fibrous grains and nuts with milk. Avoid sugary cereals. Eat an egg twice a week.
- Lunch: One serving of protein - fish or chicken or cottage cheese or tofu, one serving of vegetables (eg. a salad), and two slices of whole grain bread.
- Dinner: Soup - either vegetable or chicken soup with added vegetables, salad, and two slices of whole grain bread.
Avoid eating carbohydrates late in the night. For dessert, try and stick to fruit - the fibre and natural sugars are just what you need. When hungry between meals, have wholemeal crackers, pretzels or a banana. While preparing meals, remember not to deep fry or use too much grease. Instead try baking, poaching, roasting and boiling. Use olive oil when you must and try and have at least one serving each of raw fruit and vegetables.
The good news is that incorporating these major lifestyle changes will limit as well as often reverse the effects of heart disease. So take heart!
|
