Healthy Eating for a Healthy Heart

[David]

We can all do a lot to help keep our heart healthy. Yet 7 out of 10 adults in the UK have blood cholesterol levels above the desirable level. Having a high blood cholesterol level is one of the factors associated with coronary heart disease. To the point you in the right direction take a look at some changes I may suggested- it could simpler than you think to look after your heart.

WHAT IS CHOLESTEROL?
Cholesterol is a substance that, in the correct amount, is essential for your body. There are 2 main types of cholesterol in the blood: Low- density lipoprotein (LDL) and high –density lipoprotein (HDL). The ideal aim is to have a low level of LDL, the ‘bad’ cholesterol and high level of HDL the ‘good’ cholesterol.

WHAT SHOULD YOUR CHOLESTEROL LEVELS BE?
Ideal level for most people
Total cholesterol below 5.00mmol/l
LDL cholesterol below 3.00mmol/l
HDH cholesterol above 1.00mmol/l

Ideal levels for those at higher risk of heart disease e.g. People with diabetes, those who are overweight or who have high blood pressure.
Total cholesterol below 4.00mmol/l
LDL cholesterol below 2.00mmol/l
HDL cholesterol above 1.00mmol/l

WHAT IS THE LINK BETWEEN DIET AND CHOLESTEROL?
Following the right diet can help you lower cholesterol and keep your heart healthy. Some foods contain cholesterol e.g. Liver, kidneys, eggs, and prawns. However, the cholesterol found in food only has a small effect on your blood cholesterol level and it is more important to cut down on the SATURATED FAT in your diet.

THE GOOD AND THE BAD FATS.
There are two main types of fat – SATURATED AND UNSATURATED. Eating foods that are high in saturated fat can raise the bad cholesterol levels in the blood.

Limit foods high in saturated fat: e.g. Sausages and fatty cuts of meats, pies fried fast food, butter full-fat dairy foods, cakes, chocolate, biscuits, pastries and foods that containing coconut or palm oil.

Swap to unsaturated fat
These good fats can actually reduce cholesterol levels. So try to replace foods containing saturated fats with foods that are high In polyunsaturated fats e.g. Sunflower oil, Soya oil and Corn oil, sunflower and Soya-based margarines and foods high in monounsaturated fats e.g. Olive oil and Olive oil-based spreads, Rapeseed oil, Nuts and Avocados.

TOP TIPS FOR A HEART HEALTHY DIET.
1. Aim to eat at least 5 portions of a variety of fruit and vegetables everyday.
One portion = 80g = ANY OF THESE.
3 large spoons of fresh / canned / frozen vegetables or fruit.
1 piece of fruit e.g. an orange, apple or pear or 2 small sized fruit e.g. 2 plums.
1 heaped large sized spoon of dried fruit.
A handful of grapes or one slice large fruit e.g. Melon or pineapple.
A dessert bowl of salad
A glass (150ml) of fruit juice (can only count as 1 portion/day) 50 glasses = 1 portion.


2. Include oily fish once a week.
Oily fish such as Mackerel, Sardines, Fresh Tuna and Salmon are a rich source of Omega 3 fats. To help keep your heart healthy aim to eat at least 2 portions of fish a week including one oily fish. Plant source of Omega 3 include Linseed and Flaxseed oil, Soya beans, Brazil nuts and Pumpkin seeds.
3. Eat more fibre rich foods.
Include more high fibre wholegrain foods into your daily diet such as wholegrain breakfast cereals, bread and pasta. A high fibre intake of ‘soluble’ fibre is found in oats, lentils kidney beans Soya beans and other pulses and fruits and vegetables. Breakfast tip – for a tasty recipe why not try porridge with fresh or tinned fruit, adding the juice to porridge before cooking.
4. Limit salt.
Eating too much salt in the diet has been linked to high blood pressure, a further risk factor for heart disease. Choose foods lower in salt, use less salt (if any) in your cooking and try not to add salt at the table. Aim for less than 6g salt a day.
5. Include Soya products.
Soya protein can help lower cholesterol levels. It has been proven that the inclusion of at least 25g of Soya protein in your diet, as part of a diet low in saturated fat, can help lower blood cholesterol (Joint Health Claims Initiative 2002). For a good effect you need 25g of Soya protein every day.
6. What about Alcohol?
Enjoy an alcoholic drink but be aware that too much booze can increase blood pressure and make it harder to keep to a healthy weight. Aim for no more than 3 units a day for men and 2 units for women. 1 unit = half pint of standard beer, 1 pub measure of spirit or 1 standard glass of wine. Alcohol is high in calories so cut-down further if you are trying to loose weight.
7. Keep to a healthy weight.
If you are overweight, reducing your weight will reduce the workload of your heart and help to keep your blood pressure down.
Your waist size is a good indicator of your health. If you have excess fat around the waist (like Ferre), this will give you a large waist circumference and an ‘apple’ shape which is undesirable. If you have excess fat around the bottom, hips and thighs, this will give you a smaller waist circumference and a ‘pear’ shape. This is generally accepted to be less harmful to health.
Here’s a guide to your ideal waist size:
WOMEN
A waist measurement over 32” (80cm) increases health risk, the risk is higher if your waistline is over 35” (85cm).
MEN
A waist measurement in excess of 37” (94cm), puts your health at risk – the risk is higher over 40” (102cm).
8. Let’s get more active.
The key is to be more active more of the time. Don’t panic! This does not mean having to join a gym or pushing yourself too hard. Simply 30 minutes of walking will be a start. If you are very busy then split this into 10 minute intervals by walking to the bus or train station or going up the stairs rather than taking the lift. Even doing the hoovering counts!