This document provides dietary recommendations for heart health from Dr. B.J. Singh. It recommends limiting saturated fats, trans fats, cholesterol, sodium and increasing fiber intake from fruits, vegetables and whole grains. Specific tips include choosing lean meats and low-fat dairy, using healthy oils, limiting processed foods and reading nutrition labels. Adequate intake of antioxidants, omega-3 fatty acids, folic acid, calcium, vitamin D and plant stanols/sterols is also advised. The overall message is that a balanced diet focusing on protective foods combined with regular exercise is important for heart health.
High blood pressure is one of the most common problem faced by people today.Though it is found to be more common in the elderly but these days even other age groups are found to be a victim of this problem.High BP can be controlled to some extent by selecting the right diet which can ultimately minimize your medicine intake and give you a healthy lifestyle.
Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.
The DASH Diet 3 | houstonkidneyclinic.com
This fact sheet, based on the DASH
research findings, tells about high blood
pressure, and how to follow the DASH
diet and reduce the amount of sodium
you consume.
High blood pressure is one of the most common problem faced by people today.Though it is found to be more common in the elderly but these days even other age groups are found to be a victim of this problem.High BP can be controlled to some extent by selecting the right diet which can ultimately minimize your medicine intake and give you a healthy lifestyle.
Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.
The DASH Diet 3 | houstonkidneyclinic.com
This fact sheet, based on the DASH
research findings, tells about high blood
pressure, and how to follow the DASH
diet and reduce the amount of sodium
you consume.
What do you truly call a healthy diet? A proper diet should make you feel good, feel alive. If it doesn't, then this presentation is for you.
Here is a detailed presentation on how greatly can eating 'good' impact your everyday life. It explains, what is meant by eating healthy and why do we deem certain food as 'calorie burner', while others as 'calorie adders'.
The last but not the least Speaker for the Breakout Session on Health and Food is a raw food & yogini goddess. Sonia Astudillo shared with us her journey and the health benefits of practicing a raw, vegan lifestyle.
"Diabetes is not a life sentence to a rigid meal plan that deprives you of all the foods you love...The concept of a 'diabetes diet' is mostl myth. The best diet for aperson with diaetes is the same healthy diet that's best for everyone." dLife
A preview for the Fusion Taste Team behind the scenes at the WORLDFOODS factory.
Showing the process we go through to create fresh and authentic sauces.
What do you truly call a healthy diet? A proper diet should make you feel good, feel alive. If it doesn't, then this presentation is for you.
Here is a detailed presentation on how greatly can eating 'good' impact your everyday life. It explains, what is meant by eating healthy and why do we deem certain food as 'calorie burner', while others as 'calorie adders'.
The last but not the least Speaker for the Breakout Session on Health and Food is a raw food & yogini goddess. Sonia Astudillo shared with us her journey and the health benefits of practicing a raw, vegan lifestyle.
"Diabetes is not a life sentence to a rigid meal plan that deprives you of all the foods you love...The concept of a 'diabetes diet' is mostl myth. The best diet for aperson with diaetes is the same healthy diet that's best for everyone." dLife
A preview for the Fusion Taste Team behind the scenes at the WORLDFOODS factory.
Showing the process we go through to create fresh and authentic sauces.
The types of organizational communication are listed in these slides. This presentation was made as a part of our semester assignment in Technical Writing
PECB Webinar: ISO Internal Audits - A signpost to ISO compliancePECB
The webinar covers:
• Why you should do ISO Internal Auditing?
• Who should do ISO Internal Auditing?
• How you should do ISO Internal Auditing?
• When you should do ISO Internal Auditing?
Presenter:
This webinar was presented by Mr. Oladapo Ogundeji, from Digital Jewels and PECB Partner.
Link of the recorded session published on YouTube: https://youtu.be/FtM6n95wNmE
Diet for pco women- Polycystic ovary syndrome | food habits should follow | t...martinshaji
it is necessary to maintain a good diet in pcod women , a perfect diet plan in pcod may helps to get better management ....this is prepared as per opinion of dietician and gynecologist .............
please comment
thank you ...
10 Most Popular Lifestyle Diets: Benefits & GuidelinesSehat.com
Take a look at the top most popular diets which include Clean, Paleo, Vegan, Gluten free, mediterranean, Atkins Diet, Eggetarian, Vegan-ish and Jain Diet with their benefits and guidelines.
10 tips for diabetes (gift at the end of the article)ghassenkrouma
Lifestyle changes can help prevent the onset of type 2 diabetes, the most common form of the disease. Prevention is especially important if you're currently at an increased risk of type 2 diabetes because of excess weight or obesity, high cholesterol, or a family history of diabetes.
If you have been diagnosed with prediabetes — high blood sugar that doesn't reach the threshold of a diabetes diagnosis — lifestyle changes can prevent or delay the onset of disease.
Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage. It's never too late to start.
SHARE Webinar: Optimal Nutrition for Cancer Survivorsbkling
SHARE hosted a webinar featuring this presentation on May 8, 2013. Jessica Iannotta, Chief Clinical Officer at Meals to Heal, reviewed the current guidelines for nutrition and cancer survivorship, including highlights of cancer-fighting foods that can help to decrease risk of recurrence. She provided helpful strategies on how to implement these recommendations into your current diet and lifestyle. questions related to nutrition and cancer.
The information in this presentation is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Cardiovascular fitness or cardiovascular fitness is indispensable to improve endurance and promote heart health. By following a good diet, workouts, and yoga asanas, one can maintain a healthy lifestyle. Here is explained everything you need to know about a healthy heart:
Eating for a Healthy Heart A Guide to a Heart-Friendly Diet - Presentation.pdfDiechen
A heart-healthy diet includes a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats, and limits processed foods, red and processed meats, and trans fats. Eating a diet that supports heart health can help lower blood pressure, reduce cholesterol levels, and maintain a healthy weight.
1. Cardiac Nutrition By Dr. B.J. Singh (APCC)
U.N.Mehta Institute of Cardiology & Research Centre
Eating Well For Your Heart
The most important thing to remember as you consider changing your eating habits is that the overall way foods fit into your diet is
what counts. No single food, beverage or dietary supplement will make or break your health. It is the way these foods fit together
as a whole that matters most. The basis of an eating plan that will protect your heart and blood vessels is this:
healthy choices prepared in healthy ways eaten in appropriate amounts.
Diets high in saturated fat, trans fats, cholesterol and sodium (salt) while low in dietary fiber, fruits and vegetables can
increase your risk of heart and vascular disease, cancer, obesity and other health problems. Read on for tips to change your diet to
protect your health. Limit saturated fats and cholesterol: these come mainly from animal products
• Eat more meatless meals. Rely on beans, lentils or soy as a protein source.
• Limit meat, poultry and fish to 5-6 cooked ounces per day.
• Choose lean meats: white meat poultry without skin, beef or pork from the loin or round; fish (unbreaded); venison (deer meat)
are good examples. These cuts should be welltrimmed of visible fat.
• Limit egg yolks to 2-4 per week.
• Choose non-fat or low-fat dairy products (skim, ½% or 1% milk and fat-free or low-fat yogurt and cheese).
• Use monounsaturated fats (canola oil, olive oil, avocado, unsalted nuts) in place of highly saturated fats
(meat fat, butter, etc.). Limit trans fatty acids: also known as “partially hydrogenated fats” and are produced when a liquid oil
is hardened into a more solid form
• Choose tub or squeeze margarine instead of stick. Use liquid oil instead of stick margarine, butter or shortening. Choose a low-
fat tub margarine that is labeled "no transfats".
• Limit portions of snack foods made with partially hydrogenated fats (read the ingredientlist).
• Limit fried foods.
• Choose products that have “0g” listed next to trans fats on the food label.
• Wherever possible, choose foods that do not have “partially hydrogenated fats” listed as an ingredient.
Sodium: A recommended amount of sodium per day is 2300 mg or less. Limiting sodium in foods may help put less stress on
your kidneys and heart, and also help lower your blood pressure. Talk with your doctor or a registered dietitian about whether
limiting sodium is important for you; each individual is different.
• Eat more fresh foods.
• Season your foods with herbs, spices, pepper, vinegar or lemon juice.
• Limit added salt.
• Limit regular canned and processed foods.
• Read food labels and choose products with less than 140 mg sodium per serving. Phytochemicals: these occur naturally in
foods, especially fruits, vegetables and whole grains, and play a crucial role in helping to prevent heart disease and cancer.
• Aim for 3 to 5 servings of vegetables each day. [one serving = ½ cup chopped vegetables or vegetable juice; 1 cup raw green
leafy vegetable]
• Aim for 2 to 4 servings of fruit each day. [one serving = ½ cup cut fresh, frozen or canned fruit or fruit juice]
• Strive for 3 servings of whole grain foods per day. [Examples: barley, whole wheat, oatmeal, oat bran, wild grain or brown rice,
cracked wheat]
Antioxidants: our body's defense against the ongoing “damage” caused by free radicals which are always present in our
bodies. Studies show that eating foods high in antioxidants decreases the risk of heart disease and cancer.
• Focus on a diet rich in fruits, vegetables and whole grains. Flavonoids: a type of antioxidant found in tea, red grapes, grape
juice, red wine, dark chocolate as well as many fruits and vegetables that helps to prevent the process that leads to the build-
up of fat and cholesterol in the arteries, helps prevent blood clots and may be involved in prevention of some cancers.
If you do not drink alcohol, you should not start. Men should limit their alcohol intake to no more than 2 drinks per day. Women
should limit their alcohol intake to no more than 4 drinks per week. 1 "alcoholic drink" serving = 4 - 5 ounces wine, 1 ½ ounce
distilled alcohol or 12 ounces beer. Omega-3 fatty acids: these are found in fatty fish, flaxseed oil, canola oil and soybean oil.
The benefits of omega-3’s are many:
• Reduce the risk of sudden cardiac death
• Reduce the risk of cardiac arrhythmias (abnormal heart rhythm)
• Slow or prevent atherosclerosis progression (cholesterol plaque build-up on artery walls)
• Reduce blood pressure
• Reduce trigylcerides (blood fats)
• Reduce inflammation
2. • Reduce risk of blood clot formation
Aim for at least two servings of cold-water, fatty fish per week. Good sources include salmon, tuna, herring, mackerel,
sardines, trout, anchovies, and halibut. Include ground flaxseed or flaxseed oil into your diet. Increase the folic acid in your
diet: high blood levels of the amino acid homocysteine have been linked to an increased risk of heart and vascular disease. B
vitamins, especially folic acid, are important in the breakdown of homocysteine. Adequate folic acid is important for women
of child bearing age to reduce the risk of having a child with spina bifida.
• Good sources: orange juice, green leafy vegetables, dry beans, lentils, whole grains, fortified cereals.
• Yet another reason to eat more fruit, vegetables and whole grains.
• Most multivitamins provide the recommended 400 mcg of folic acid.Increase your dietary fiber gradually with a goal of 25-
30 grams/day. Emphasize foods rich in soluble fiber to help lower blood cholesterol levels. For a healthy digestive system and
for cancer prevention increase both soluble and insoluble fiber sources.
• Good sources of soluble fiber: dry beans, lentils, barley, cooked oatmeal or oat bran, All Bran and Bran Buds cereals, Quaker
ready-to-eat oatmeal squares and oat bran cereal, Kashi cereals, apples, oranges and Brussels sprouts.
• Good sources of insoluble fiber: whole wheat, wheat bran, cracked wheat, vegetables, fruits, dry beans, lentils, and wheat
germ.
• Be sure to drink plenty of water when increasing your dietary fiber to prevent constipation. Calcium and Vitamin D: calcium
can aid in lowering blood pressure and vitamin D is necessary to absorb calcium. Each are also important in the prevention of
osteoporosis (weak bones). Low vitamin D levels have recently been linked to increased risk of heart diease.
• Good sources of calcium: milk, yogurt, salmon with bones, spinach, tofu; any calcium fortified foods, such as, cereals, cereal
bars, orange juice and cottage cheese.
• Best vitamin D sources: vitamin D fortified milk, sunlight or vitamin D found in a calcium supplement or multivitamin with
mineral supplement. Plant stanols and Sterols: these are naturally-occurring substances that can help to lower your
cholesterol levels by blocking cholesterol absorption in the digestive tract. Products containing these substances are
appearing on food shelves on a regular basis; tub margarines such as Benecol™ or Take Control™ have stood the test of time
and require 2-3 daily servings for significant cholesterol-lowering benefit.
THE BOTTOM LINE: Healthy eating goes well beyond restricting fat. We are surrounded by fat-free foods, but unfortunately they
may also be nutrient-free. Although it is important to limit saturated fat, cholesterol and trans fatty acids, we need to place just
as much emphasis on getting enough of the protective foods which provide strong health benefits for disease prevention. Also
vital is combining a good eating style with exercise. Aim for 30 to 60 minutes of aerobic exercise on most, if not all, days of the
week.
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