AN INDULGENT LIFESTYLE AND AN
INADEQUATE DIET ARE TWO MAJOR CAUSES OF HEART DISEASE. TO STAY
FIT HERE ARE A FEW MEASURES OF CARE AND CONTROL
Heart Diseases and Hypertension which lead
to heart or other organ failures has been on the rise for the
past 2 decades. People above the age of 40 have been suffering
from such problems due to their unbalanced dietary habits. Its
always advisable to control these factors if you want to reduce
your risk.
Preventing Coronary Diseases
When there are excess deposits of fat, cholesterol
or other substances in the inner wall of arteries, the arteries
narrow and harden into a condition known as astherosclerosis,
the most common cause of heart trouble. A planned diet and regular
exercise are the key to prevent atheroclerosis.
Friendly and Unfriendly FATS
FAT should not exceed 30 per cent of your
total calorie intake, which includes
a maximum of 10 per cent
saturated fat and 10 per cent mono-unsaturated fats. Saturated
fatty acids in full-cream milk and red meat increase your cholesterol
level. Use non-fat or low-fat milk and milk products instead
of full-cream milk and avoid sources of saturated fatty acids
like lard, butter, cream, palm oil, coconut oil, ghee and vanaspati
Mono-unsaturated fats that lower cholesterol
as well as prevent formation of blood clots are present in olive,
canola, peanut and mustard oils. It’s best to use these while
cooking.
Omega-3, a fatty acid that prevents atherosclerosis
is present in foods like herring, mackerel, salmon, tuna, soyabean,
walnuts and butternuts. Take these regularly in small quantities
to prevent atherosclerosis.
Cutting Cholesterol
Dietary cholesterol should be limited
to 300 mg per day. Since it largely comes from animal products,
consumption of non-vegetarian foods, whole milk and milk products
hould be restricted. For example, an egg has 250 gm of cholesterol
and it is not advisable to take more than two to three eggs
a week.
Take healthy alternatives like chicken, fish,
beans, vegetable, fruits, bread, pulses, wholewheat flour, cereals,
rice, millet, skimmed milk and skimmed milk products and vegetable
oils like corn, sesame, soyabean, sunflower, canola, olive and
mustard.
Heart disease is less frequent among those
who eat high carbohydrate and fibre-rich foods. Carbohydrate
and fibre-rich foods. Carbohydrates should provide at least
55 per cent of your daily calories. Foods like bread, chapattis,
cereals, rice and dals provide an adequate amount of carbohydrates.
How to control Chest Pain:
