Download Healthier Eating - Bowen Rayner Medicine

Bowen Rayner Medicine Ltd
Treatment Targeted for you
Dr Charlotte FJ Rayner MD FRCP and Dr E Frances Bowen PhD FRCP
Web site : brmedicine.co.uk
Practice Manager: Tel: 020 8605 2851/Fax: 020 8971 8010
Secretary: [email protected]
Healthier Eating - Healthier Heart
WHAT'S THE PROBLEM?
Recent blood tests show that you have too much fat (lipid) in your blood. This can
increase your risk of developing heart disease.
WHAT ARE THE DIFFERENT FATS IN YOUR BLOOD?
and...
HOW DO THESE AFFECT YOUR HEALTH?
Cholesterol is a fatty substance found in everyone's blood, it is important for health.
Excess blood cholesterol leads to fatty deposits in blood vessels. Most cholesterol is
made from dietary fat and therefore a high fat diet can lead to a raised blood
cholesterol level. Certain foods such as liver and eggs are particularly rich in
cholesterol but these only have a small effect on blood cholesterol levels.
There are two types of blood cholesterol, high-density lipoprotein (HDL)
cholesterol and low-density lipoprotein (LDL) cholesterol. Raised HDL
cholesterol is protective against heart disease, while raised LDL cholesterol causes
fatty deposits to form.
Triglycerides are another type of fat found in the blood. Like LDL cholesterol, raised
triglyceride levels can increase your risk of heart disease. Being overweight, drinking
too much alcohol and eating too many sugary foods contributes to raised levels of
triglycerides.
SO WHAT CAN YOU DO?
o
Eat less fat.Reducing saturated fat intake can help lower LDL cholesterol
and also help you to lose weight. All fats are high in calories but the small
amount of fat that we do eat should be mainly from polyunsaturated and
monounsaturated sources. Foods which contain fat usually have a mixture of
four types:
SATURATED fats (butter, cheese, meat products, pies and pastries) raise
LDL cholesterol.
POLYUNSATURATED fats (sunflower oil, corn oil, soya oil, and reduced fat
spreads high in polyunsaturates) lower total and LDL cholesterol.
MONOUNSATURATED fats (margarines high in monounsaturates, olive oil,
rapeseed oil) raise HDL cholesterol.
CHOLESTEROL RICH FOODS such as eggs, liver and shellfish. Surprisingly,
these have only a small effect on blood cholesterol levels.
Bowen Rayner Medicine Limited
Registered Offices – C/o Smith &Williamson, No 1 Bishops Wharf, Walnut Tree Close, Guildford, GU1 4RA
o
Eat oily fish twice a week to help keep your heart healthy e.g. mackerel,
salmon, herring, kippers and sardines.
o
Eat plenty of fruit and vegetables. They contain antioxidant vitamins (A and
C) which along with vitamin E protect the beneficial effects of polyunsaturated
fats. They help stop the development of fatty deposits.
o
Take regular exercise. In addition to changing your diet, regular exercise
improves blood lipid levels and helps you achieve a healthy body weight. Aim
to build up 30 minutes of activity in the course of a day. You may wish to
discuss the most suitable activities with your doctor or nurse.
PERSONAL CHANGE PLAN
WHAT CHANGES CAN YOU MAKE TOWARDS EATING FOR A HEALTHIER
HEART?
FOODS I CAN EAT MORE OF ...
FOODS I SHOULD EAT LESS OF ...
Fruit & vegetables
Bread
Breakfast cereals
Porridge
Potatoes
Rice / pasta
Fish (especially oily)
Beans & lentils
Meat products
Mayonnaaise
Crisps
Chips
Cakes, biscuits
Sweets & chocolates
Sugary drinks
Salt
BREAD, BREAKFAST CEREALS, POTATOES, RICE & PASTA
Base your meals on these foods. Eat some of them at every meal. E.g. breakfast
cereal or porridge, bread or rolls, potatoes, crackers, rice, pasta, or noodles. Choose
wholemeal or wholegrain varieties whenever possible. Adjust the number of portions
you eat depending on your weight and level of activity.
FRUIT & VEGETABLES
Aim for at least 5 portions each day. Eat some fruit & vegetables with every meal.
Count a portion as a banana, apple, orange, glass of fruit juice, bowl of vegetable
soup, small salad or 2-3 tablespoons of vegetables. Choose a variety of fresh,
frozen, dried & tinned fruits & vegetables.
FISH
Eat fish at least twice weekly, especially oily fish e.g. mackerel, salmon, herring,
kippers & sardines.
MEAT & ALTERNATIVES
Choose small - medium portions of lean red meat, pork, chicken & turkey,
remembering to remove all visible fat from meat & skin from poultry.
Make meat dishes go further by adding beans & lentils in place of some of the meat
e.g. chilli, casseroles & stews. Only eat pies and pastries occasionally e.g. sausage
rolls, meat pies and quiche.
Bowen Rayner Medicine Limited
Registered Offices – C/o Smith &Williamson, No 1 Bishops Wharf, Walnut Tree Close, Guildford, GU1 4RA
COOKING OILS AND SPREADS
Grilling & stir-frying are an alternative to frying. Fry only occasionally using small
amounts of sunflower, olive, corn, rapeseed, or soya oils. Try foods without spread
or use reduced fat spreads high in mono or polyunsaturates in place of butter or
other margarines. Spread thinly. Choose fat free alternatives to sauces, salad
dressing & mayonnaise.
MILK & DAIRY FOODS
Aim for 2-3 portions per day. A portion is 1/3 pint milk, small pot of either yoghurt,
cottage cheese or fromage frais, small matchbox size of cheddar cheese. Choose
reduced fat dairy products e.g. semi-skimmed milk, low fat or diet varieties of
yoghurts and fromage frais, reduced fat hard cheeses, reduced fat cheese spreads
and cottage cheese. Use less cheese by grating, slicing or spreading thinly.
CAKES, BISCUITS, PASTRIES AND SWEETS
Eat fewer cakes, biscuits, pastries, crisps, nuts, sweets and chocolate. Eat fruit
instead.
Drink fewer sugary drinks. Change to diet drinks instead.
Use less sugar in tea, coffee, on breakfast cereal & in cooking. Try artificial
sweeteners.
ALCOHOL
As a guide, an alcohol intake of up to 3 units a day for men and up to 2 units a
day for women with some alcohol free days is acceptable for good health. Count a
unit as 1 glass wine, 1 measure spirit or 1/2 pint of beer.
SALT
Most of the salt we eat comes from processed foods such as sausages, pies and
tinned savoury foods. Try to eat fresh foods. Fresh fruit, vegetables, meat, chicken
and fresh fish are naturally low in salt
Bowen Rayner Medicine Limited
Registered Offices – C/o Smith &Williamson, No 1 Bishops Wharf, Walnut Tree Close, Guildford, GU1 4RA