Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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.