Healthy eating to reduce
your risk of heart disease
Following on from last
week’s blog on heart disease, let’s talk about one of the key risk factors
you can control to help reduce your risk of heart disease. Making these
simple changes can also help you reduce your risk of related health conditions
like high blood pressure, high cholesterol and diabetes.
Eating a healthy balanced
diet is important to keep your whole body working well. Healthy eating can
also help control your weight, blood pressure and cholesterol levels. This
means in the long term it can help to reduce your risk of developing coronary
heart disease.
Eat Regularly
Try not to skip meals,
especially breakfast, as this can cause your mood to worsen and make you feel
irritable, tired and hungry. Start the day with breakfast, people who eat
breakfast regularly are more likely to stay a healthy weight than people who
don’t.
Get your daily intake of
fruit and veg
Eating a wide variety of
fruit and veg will ensure you get all the vitamins and minerals you need to
keep healthy. Try to eat at least five portions of fruit and vegetables every
day.
A portion is about a
handful, or:
·
80g of fresh fruit or vegetables
·
30g of dried fruit or vegetables
·
A small glass (150ml) of fruit juice (limit this to 1 per day maximum)
Your fruit and veg can be:
·
Fresh
·
Frozen
·
Tinned (in juice or water)
·
Dried
·
Juiced - remember juice only counts as one portion a day.
We need fat
You need some fat in your
diet, but choosing the right type of fat is important for your heart health.
Remember that all types of fat are high in calories so you should only eat
them in small amounts.
Try to cut down on foods
that are high in saturated fats. These fats can increase the level of
cholesterol in your blood. They are found in foods like butter, lard, palm
oil, coconut oil and full-fat dairy products, such as whole milk, cream and
hard cheese. Go for lower fat dairy products such as low-fat milk and cheese.
Unsaturated fats are a
healthier choice and are in foods like nuts and seeds, rapeseed oil, olive
oil, sunflower oil, corn and soya oils and spreads made from them.
You should eat no more than
6g of salt a day
Six grams of salt is the
equivalent of about one teaspoon. Try to use less salt in your cooking and
when eating your food. Check the labels on snacks and ready meals and choose
ones that are lower in salt and eat less processed food that has a lot of
salt in it. This includes some ready meals, pizza, ketchup, sauces, sausages,
bacon and some types of bread and some breakfast cereals.
Hydrate
We need about 6–8
drinks a day to maintain good levels of hydration
All non-alcoholic drinks
count, but a glass of water, low fat milk and fruit juice are the healthiest.
Coffee, tea, colas and some energy drinks contain caffeine which some people
use to boost their energy levels. Make sure these are not your only drinks,
as a lot of caffeine may increase your blood pressure and cause sleep
problems.
Protein
We need protein in our diet
to keep our skin, muscles and the rest of our body healthy.
Oily fish such as mackerel,
herring, sardines, kippers and salmon are good sources of protein and omega-3
fats. Aim for a couple of portions of fish a week and make one oily fish.
Aim to include a portion of
protein at every meal. Foods high in protein are:
·
Lean meat
·
Eggs
·
Fish, including oily fish
·
Low fat milk
·
Beans
·
Lentils
·
Soya
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Thursday, 15 February 2018
Healthy Heart
Wednesday, 7 February 2018
Coronary Heart Disease
What is coronary heart
disease?
Coronary heart disease
begins when your coronary arteries get narrowed by a gradual build-up of
fatty material within their walls. These arteries supply your heart muscle
with blood.
Over time, your coronary
arteries may become so narrow that they can’t deliver enough blood to your
heart. This can cause symptoms such as shortness of breath and chest
tightness or discomfort (angina).
If a piece of the fatty
material in your arteries breaks away then a blood clot will form. A heart
attack happens when a blood clot blocks one of your coronary arteries,
cutting off the blood supply to your heart muscle.
What increases your risk of
heart disease?
A risk factor is something
that increases your chances of getting a disease. There are many risk factors
for coronary heart disease.
Some risk factors you can’t
control. These include:
·
your ethnic background
·
a history of heart disease in your family
·
your age
·
your gender
Talk to your GP if you are
worried about any of these. They can help you identify the changes you need
to make and where to start.
Some risk factors you can
control, such as:
·
smoking
·
not eating a healthy diet
·
being overweight or obese
·
high blood pressure
·
high blood cholesterol
·
not being physically active
·
drinking too much alcohol
·
diabetes
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Coeliac Disease
What is coeliac disease?
Gluten is a protein found in wheat, rye, oats,
spelt and barley. Those with coeliac disease have an autoimmune reaction to
gluten. This affects about 1% of the population. The only treatment is to
exclude gluten entirely from their diet. If a person with coeliac disease
eats food containing gluten (even a tiny quantity), it damages the lining of
their gut leading to symptoms (diarrhoea, constipation, nausea, cramping) and
medical complications (malabsorption, osteoporosis, anaemia).
The EU law stipulates that 14 specific food
allergens are declared on prepacked and non-packed foods. Gluten is one of
these allergens. If a food on the menu contains gluten, the exact cereal
containing the gluten must also be identified and specified on the menu.
Why follow a gluten free diet?
Those with a diagnosis of coeliac disease must
follow a gluten free diet as it is the only treatment available. This diet
aims to exclude all dietary sources of gluten and ensure gluten containing
foods are substituted with an alternative of similar nutrient quality.
Where is gluten found in food?
As we mentioned, gluten is found in wheat, rye,
oats, spelt and barley and any foods made with these cereals. Other
sources of gluten to avoid when reading labels of processed foods include;
starch or modified starch (check source-allowed if not made from wheat),
cereal filler, wheat starch, wheat bran, wheat germ, malt, malt flavouring,
malt extract. The Coeliac Society of Ireland provides a comprehensive
directory to gluten free foods yearly.
The best way to ensure ingredients are gluten
free is by reading the label. Allergens are highlighted and written in bold
in the ingredient list. In the case of gluten, the cereal containing the
gluten must be specified on the label.
The crossed grain symbol is nationally and
internationally recognised by those who need to follow a gluten-free diet.
What about FODMAPS?
Carbohydrates include: bread, pasta, rice,
potatoes and sugary foods. Those with irritable bowel syndrome (IBS) are
sensitive to certain carbohydrates in food called FODMAPS which are poorly
digested and lead to symptoms in certain people such as wind and bloating.
Irritable bowel syndrome affects 10-15% of the population. The letters in the
word FODMAP each represent a name of each fermentable carbohydrate. The name
may not be familiar to you but it refers to the chemical name given to a
group of specific carbohydrates.
Oligosaccharides (fructans and galactans) are a
type of fermentable carbohydrate/type of fibre which are found in wheat,
onions, garlic, beans and certain fruit and vegetables.
Those who have IBS who have not found relief in
following a healthy eating diet, high in fibre and fluid and wish to follow a
low FODMAP diet are advised to do so under guidance from a registered
dietitian before making unnecessary dietary restrictions.
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