Cardiovascular disease refers to different types of heart or blood vessel diseases. This term is used most often to describe damage caused to the heart or arteries by atherosclerosis. Arteries are blood vessels that carry oxygen and nutrients from your heart to the rest of your body. Healthy arteries are flexible, strong and elastic. Over time, however, too much pressure in the arteries can make the walls thick and stiff, sometimes restricting blood flow to organs and tissues. This process is called arteriosclerosis. This develops over years and is often silent until an acute event (for example heart attack or stroke) develops in later life.So if atherosclerosis is the most common cause of cardiovascular disease, one may wonder what ultimately causes atherosclerosis. There are many factors that may lead or increase the risk of heart disease. Although we cannot do much to change some of these factors, diet and physical activity are two factors that could be controlled. Therefore becoming more aware of the food we eat and our levels of exercise can help us maintain a healthy heart. Following a healthy, balanced diet is the best way forward, towards better health, thus a healthier heart. Although many diets are found, research shows that eating a wide variety of food in moderate portion sizes, is the ideal diet to follow. Not only has the balanced diet been found to be beneficial to our health but it has also been found to be the only diet that could be carried out within the long term. The Food Guide Pyramid can be used to help you follow a balanced diet. This consists of eating from the following five food groups: Group 1 Bread, Cereals, Pasta, Rice and Potatoes Most of our meals should be based on this food group as it is a good source of energy. It is also low in fat. In fact, it is what you add to your bread or pasta that could be fattening. Choosing wholegrain or wholemeal products, when possible, will also help us increase our intake of fibre. Group 2 Fruits and Vegetables Fruits and vegetables provide our body with vitamins and minerals. We should aim at eating five portions of fruits and vegetables everyday. Taking our 5-a-day will also help us increase our intake of fibre. Group 3 Milk and Dairy Products Milk and diary products, mainly yoghurt and cheese should be eaten in moderate amounts. This food group provides our body with calcium. Calcium is important in our daily intake since it strengthens our bones and teeth. Choosing skimmed milk and light yoghurts when possible will help us reduce our fat intake. Group 4 Meat, Fish and Alternatives This food group should also be eaten in moderate amounts. Meat, fish and other alternatives such as legumes and eggs, provide our body with protein and iron. When eating meat, we should always try to choose lean meat to avoid eating a lot of fat. Group 5 Fats, Sweets and Sugar This food group should be eaten in small amounts and occasionally. Heart disease is the leading cause of death for both men and women, but that doesnt mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, age and race — there are some key heart disease prevention steps you can take. Take steps to avoid heart disease — dont smoke, get regular exercise and eat healthy foods. Avoid heart problems in the future by adopting a healthy lifestyletoday. For more information on healthy eating and nutrition, call the Health Promotion and Disease Prevention Directorate on 23266000.
Posted on: Sat, 18 Jan 2014 10:18:33 +0000
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