Download Heart Disease, Hypertension, and High Blood Cholesterol

Nutritional Health & Dietary Guide for:
Heart Disease, Hypertension, and
High Blood Cholesterol
in Adult Men (45-75yrs)
Written by:
Candice Millard
Qualified Nutritionist
Cardiovascular disease (CVD) encompasses various diseases of the heart and circulatory system
where there is a common feature of thickening and hardening of the arterial walls resulting in a
compromised blood flow. There is particularly a greater risk with the male gender as opposed
to premenopausal women, there is a progressive increase of risk with increasing age.
The aetiology of CVD is multi-factorial, with a number of risk factors influencing the
development and progression of the disease. Both hypertension and high blood cholesterol will
be discussed also due to their common involvement in the development or exacerbation of
CVD.
Arteriosclerosis is hardening of the arteries and a forerunner of heart disease and subsequent
strokes. There are two types of arteriosclerosis: the former mentioned in which the hardening
is the result of mineral deposits in the middle layer of the artery wall, and atherosclerosis in
which fatty substances collect in the inner lining of the arteries to form atheromatous plague.
Atherosclerosis often arises in connection with other diseases particularly diabetes,
hypertension (high blood pressure), hyperthyroidism (over-active thyroid gland) and high
serum cholesterol levels.
CVD is not an inevitable result of aging. Modifiable risk factors are related to poor diet and
lifestyle and include smoking, high sodium intake, excessive alcohol consumption, high
cholesterol foods, stress, obesity, inactivity, and diabetes.
Include the following cholesterol lowering foods in your diet:
- Almonds, apples, bananas, carrots, cold-water fish, dried beans, garlic, grapefruit, oats, olive
oil, strawberries, and walnuts. Some of these foods work to counter the oxidised LDL (“bad”)
cholesterol before they can form plague on the arteries, due to their powerful antioxidant
properties. Others help absorb or emulsify fats therefore reducing serum cholesterol levels.
- Eat fish as much as possible; it is extremely healthful for those with any form of heart disease.
The essential fatty acids found in oily varieties of fish (cod, salmon, mackerel) help boost HDL
“good” cholesterol whilst lowering blood LDL “bad” cholesterol. If fish is not easily accessible or
the taste is undesirable, a high quality fish oil supplement in capsule form provides an efficient
way to include these essential fatty acids into the diet.
Avoid as much as possible:
- All animal fats. Bacon, beef, dairy products, gravies, pork, sausages, deli meats or other
processed meats. Skinless chicken, turkey, fish, and occasional lean beef are appropriate animal
protein sources.
- All alcohol, caffeine, and tobacco. All stimulants should be avoided as this puts excessive
stress on the heart muscle and increases circulating stress hormones which can be detrimental
to health long term.
- Excessive salt. This is essential for lowering blood pressure, because sodium causes fluid
retention in the body which adds additional load to the action of the heart and circulatory
system. Avoid adding salt to foods and cut out processed or packaged foods that often have
additional sodium for taste. Other additives such as MSG (monosodium glutamate), baking
powders, stocks, gravies, canned goods, packaged soups, table spreads, all commonly contain
high amounts of added sodium.
- Stress will increase blood pressure and the strain on the heart muscle. Activity or moderate
exercise can help reduce stress levels and improve
weight status.
Foods rich in Chromium:
Other dietary recommendations:
- Chromium picolinate (400-600mcg/day) lowers total
cholesterol levels and improves HDL to LDL (“good” to
“bad”) cholesterol ratio.
- Fibre rich food helps bind fats and lower cholesterol.
- Lecithin acts as a fat emulsifier and helps to lower
blood cholesterol.
- Vitamin E improves heart function and reduces blood
viscosity which can help relieve hypertension.
- Calcium, magnesium, and potassium; deficiencies
have been linked to high blood pressure. These are
necessary for the health of heart tissue and proper
muscle contraction and relaxation.
- Vitamin C with bioflavonoids (3000mg/day) is
extremely important as a regulator of high blood
pressure, and acts as a potent antioxidant.
Spinach, broccoli, potatoes,
brewer’s yeast, and organ meats
Fibre sources:
Whole fruits and vegetables,
wholegrains/husks, beans, nuts,
seeds, oat bran, rice bran
Foods rich in vitamin E:
Vegetable and nut oils,
sunflower seeds, almonds,
avocado, sesame seeds
Vitamin C & Bioflavanoids:
Blueberries, blackberries,
raspberries, beetroot, purple
carrot, red onion, capsicum
Men may be generally or stereotypically known for partaking in the particular lifestyle that
promotes the incidence of high blood pressure, high cholesterol, and subsequent heart disease,
which may be due to greater alcohol intake and work/lifestyle that restricts healthy activity or
eating habits. By making changes to your diet, overall improvement of health with
subsequently follow.
The following provides an appropriate weekly dietary guide for adult males who need to
manage or wish to prevent the incidence of CVD and associated symptoms.
Monday
Chocolate almond
milk smoothie with
cacao powder, chia
seeds, banana and
blueberries. 2 slices of
wholemeal toast with
almond/brazil/cashew
nut spread.
2 serves of fresh fruit
(pear, banana,
berries, dried
apricots, mango)
Tuesday
Natural Greek
yoghurt with
raw almonds,
cashews, chia
seeds, oats,
honey and
mixed berries.
Lunch
Roast chicken meat
and salad in a
wholemeal rye wrap.
Tuna with
cherry
tomatoes and
lettuce side.
Afternoon
(optional)
Buckwheat crusket
with tomato and feta
cheese.
Dinner
Oven baked fish on a
bed of brown rice
with fresh green
garden salad and
lemon.
2 serves of
fresh fruit
(banana, apple,
kiwifruit,
pineapple)
Asian stir-fry
with snow
peas, carrot,
capsicum,
onion , baby
corn, chicken,
broccolini with
tamari and
oyster sauce.
Breakfast
Morning tea
(optional)
Natural Greek
yoghurt with
handful of
almonds and
brazil nuts.
Wednesday
Chocolate almond
milk smoothie with
cacao powder, chia
seeds, banana and
blueberries. 2 slices of
wholemeal toast with
almond/brazil/cashew
nut spread.
Homemade spring
rolls with rice pastry
and vegetable filling.
Roast chicken meat
and salad in a
wholemeal rye wrap.
Thursday
Two slices of
wholemeal
toast with
avocado and
tomato slices.
Fresh fruit
juice.
Friday
Natural Greek
yoghurt with
raw almonds,
cashews, chia
seeds, oats,
honey and
mixed berries.
Vegie sticks
(carrot, celery,
capsicum) and
hummus
2 serves of
fresh fruit
(mandarin,
apple, pear,
banana,
mango)
Tuna with
cherry
tomatoes and
lettuce side.
Buckwheat
cruskets with
tomato,
spinach and
feta cheese.
2 serves of fruit (pear, Homemade
pineapple, rockmelon, spring rolls with
or berries).
rice pastry and
vegetable
filling.
Grilled salmon steak
Slow cooked
with roasted baby
lean beef
potatoes, pumpkin,
pieces in
purple carrot, onion,
homemade
tomatoes, zucchini
stock no added
seasoned with rice
salt, tomato
bran oil and mixed
and vegetable
herbs.
casserole.
Buckwheat
crispbreads
with hummus.
Skinless chicken
breast oven
baked
seasoned with
herbs, fresh
green garden
salad with red
onion, tomato,
carrot, spinach,
and shredded
red cabbage.