CHD – Prevention – Diet

Coronary Heart Disease – Prevention – Diet 

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Coronary Heart Disease – Prevention – Diet 

Prevention of Coronary Heart Disease

There are measures that can be taken to reduce the risk of developing coronary heart disease. These include lowering your high blood pressure and also cholesterol levels. This can be achieved in a number of ways and we’ll go through each of these options.

CHD and a Healthy Diet

The first approach is to develop a healthy well-balanced diet. This should include plenty of vegetables and fruit and the recommendation is 5 portions a day as well as whole grains so for example whole grain bread or rice.

We know that excessive salt is associated with increased blood pressure so therefore it is important to limit the amount of salt that consume each day and the recommendation is not to consume more than 6 grams a day to give you an indication 6 grams is about 1 teaspoon full.

Moving on two fat there are two types of fat saturated and unsaturated.Consuming excessive levels of saturated fats is associated with higher “bad” cholesterol in your blood, which can then lead to formation of fatty deposits on the inside of your blood vessels.

Foods that contain high levels of saturated fats are.

  1. Meat pies
  2. cuts of meat that have fat and sausages
  3. Butter
  4. Ghee, which is used in cooking and is similar to butter.
  5. Lard.
  6. cream
  7. Hard cheeses
  8. Biscuits and cakes
  9. Foods contain large quantities of either coconut or palm oil.

In contrast to saturated fats we know that as part of a balanced diet you should still consume amounts of unsaturated fat. Because unsaturated fats increase levels of good cholesterol in the blood and help reduce the build-up of fatty deposits in the blood vessels.

There are a number of foods that have desirably high level of unsaturated fat. These include:

  1. Oily fish.
  2. Avocados.
  3. Seeds and nuts.
  4. Olive, rapeseed, sunflower, and vegetable oils.

Given that there is an elevated risk of diabetics going on to develop CHD, a healthy diet should try and avoid containing too much sugar.

CHD and Regular Exercise

It is well known that combining a healthy diet with regular exercise maintain a body weight that is healthy. This in turn makes it easier for the body maintain a healthy blood pressure as opposed to high blood pressure. We have already discussed the cheap between high blood pressure and CHD.

A lifestyle that incorporates regular exercise needs to a healthy heart and blood circulatory system as well as having reduced cholesterol levels and   blood pressure that is not raised.

CHD and Body Weight

I have covered off body weight in the obesity module. Briefly, the body mass index BMI is used to estimate weather a person a healthy body weight or is overweight or even obese. Have your BMI calculated by your GP.

Alternatively, you can visit number of for example nhs.uk and input your and body weight and to an online BMI calculator which will then inform you may be overweight or obese. Having a healthy body weight is important because people who are or obese are more likely to have high blood pressure and therefore at greater risk of CHD.