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HEALTHY EATING
Good Health
Lifestyle
Optimum Nutrition
Healthy Diet
Physical activity
Good Health
360 degree approach
Health Check Up
Awareness
Manage Stress
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CARDIAC RISK FACTORS
NON-MODIFIABLE
• Age
• Gender
• Heredity
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MODIFIABLE
Food habits
Stress
Smoking
Drinking alcohol
Obesity
Hyperlipidemia
Hypertension
Hyperglycemia
HEART HEALTHY GUIDELINES
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Appropriate body weight
Cholesterol profile
Blood pressure
Overall healthy eating pattern
APPROPRIATE BODY WEIGHT
• Slow and steady wins the race! Lose no
more than 1/2 to 1 kg / week.
• Beware of weight loss products
• Find out your ideal body weight from your
dietician or doctor.
• Exercise regularly and keep up an active
lifestyle as allowed by the physician
What is Body Mass Index (BMI)?
BMI Class
Value
(Kg/m2)
Underweight
< 19
Normal
Weight
19 -24
Overweight
25.0-29.9
Obese I
30.0-34.9
Obese II
35-39.9
Obese III
≥ 40.0
Health Risks of Obesity
“Reduce Your Weight”
• If you are overweight or
obese, a 10% reduction in
BWT may help to…
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Lower Blood pressure
Lower Cholesterol level
Lower Triglyceride level
Lower Blood Sugar Levels
Improve overall health
Lower risk of heart disease
CHOLESTEROL
Cholesterol
Cholesterol is a waxy fat circulating in our blood
HDL
High Density
Lipoproteins
‘Good cholesterol’
LDL
Low Density
Lipoproteins
‘Bad cholesterol’
Normal Artery
Cholesterol
Clogged Artery
‘Bad Cholesterol’ (LDL) sticks to artery walls and
contributes to plaque build-up
‘Good Cholesterol’ (HDL) is stable and carries
‘Bad Cholesterol’ (LDL) away from the arteries.
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DESIRABLE BLOOD LIPID VALUES
Total cholesterol160-200mg/dl
Triglycerides
50-180mg/dl
HDL-C
35-55mg/dl
LDL-C
100-130mg dl
DIETARY CHOLESTEROL
• Cholesterol is found only in animal foods.
• It increases LDL-C but not as much as
saturated fats.
• Red Meat, organ meat, egg yolk need to be
restricted in the diet as they are high in
cholesterol. Poultry, egg white and fish
could be had in the diet.
• Allowance - 150 mg / 300 mg /day.
Cholesterol
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CHOLESTEROL CONTENT OF
SOME FOODS
Food
Serving
Egg yolk
1
Chicken liver
50 g
Cow’s milk
244 ml
Chicken (no skin) 86 g
Pomfret
100 g
Ghee
1 tbsp
Cheddar cheese 28 g
Lamb (lean)
64 g
Cholesterol (mg)
272
316
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73
80
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30
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FAT IN MILK AND MILK
PRODUCTS
• Whole cream milk may contain as much as 6% fat! (>1
tsp ghee per 100ml)
• Toned milk is 3 – 3.5% fat (3/4 tsp ghee /100ml)
• Milk fat is saturated
• Look for low fat milk
– Skim milk is available in ‘Long Life’ milk
– 1.5% Fat double-toned fresh milk
may come to the market soon
“Lowering Trigylcerides”
• Avoid Alcohol.
– Beer, wine, or hard liquor.
• Avoid Sugar.
– Candy & regular soda.
• Eat Fewer Carbohydrates.
– Breads, cereals, rice, pasta, fruits, &
dairy products.
TRIGLYCERIDES
• Eating too much carbohydrate (starch and sugar) can
lead to high blood triglycerides and lower HDL- C
(good cholesterol)
• Unprocessed / fibre rich starchy foods are better than
sugars and refined products.
• Excessive alcohol will raise triglycerides.
• Uncontrolled blood sugar in diabetes will also have
this effect.
ALCOHOL
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Limited alcohol intake may be beneficial
Higher consumption has undesirable effects
Alcohol may affect blood pressure
It is a source of ‘empty’ Calories beware if trying to lose weight.
• May increase triglycerides
BLOOD PRESSURE
Normal Value - 120/80 mm/Hg
SODIUM
• Reduce the sodium in your diet to control the
hypertension.
• Limit salt intake to one teaspoon or less per day.
• Reduce salt in cooking.
• Do not add salt at the table.
SODIUM Foods to avoid or limit
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Table salt / cooking salt
Salted snacks, chips
Papads, vadakams
Cheese
Baked goods
Salted nuts
Pickles
Commercial soups
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Processed meats
Bottled sauces
Convenience foods
Salt-preserved meats
Monosodium glutamate
(Ajinomoto)
• Canned foods
• Dry fish
• Instant noodles
CAFFEINE
• Caffeine is found in coffee, tea, cocoa,
chocolates and colas.
• It is a stimulant that can affect blood
pressure and heart rhythm.
• Limit to two medium cups of coffee or
equivalent per day.
OVERALL HEALTHY
EATING PATTERN
• Cereals and grains
5 - 12 servings
• Fruits and vegetables
5 - 10 servings
• Milk and milk products
2 - 4 servings
• Meat and alternatives
2 - 3 servings
Basic & Planning
The food that you eat gives you……….
• Proteins
• Carbohydrates
• Fat
• Vitamins & Minerals
• Water
• Fiber
• Antioxidants
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Fats
• Fats are used as source of energy.
There are 2 main types of fats.
• Animal fats (saturated)
• Plant fats (unsaturated)
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HOW MUCH OIL/ FAT SHOULD
YOU CONSUME IN A DAY?
• Limit the amount of cooking oil. 4-5
teaspoons per day per person recomended.
• Not more than 25% of your energy intake
(calories) should come from fat.
• This means 40-50 g fat per day on a 1800
kcal diet.
• But don’t forget the hidden fats!
DIETARY FATS
Types of dietary fat • Saturated
• Unsaturated
– Polyunsaturated
– Monounsaturated
• NOTE: All fats are a mix of many types of
fatty acids
TYPES OF DIETARY FATS
SATURATED
POLYUNSATURATED
Butter
Sunflower oil
Coconut oil
Safflower oil
Ghee
Corn oil
Palm oil
Soybean oil
Lard
Gingelly oil
Dalda
(Sesame)
Blended vegetable oil
Animal fats
MONOUNSATURATED
Olive oil
Canola oil
Groundnut oil
(Peanut)
Mustard oil
NOTE: All fats are a mix of many types of
fatty acids
AVOID / LIMIT FOODS SUCH
AS THESE!
“Lowering Cholesterol & LDL levels”
• Eat less saturated fat.
– Saturated fats are
usually found in animal
products.
– However you should avoid
coconut, palm, and palm
kernel oil as they are high
in saturated fat.
Why is it Bad?
• Trans fat is as bad for
you as saturated fat.
• It has been shown to
– raise LDL levels
– lower HDL levels
– increase your risk for
heart disease
TRANS-FATTY ACIDS
• These are formed during hydrogenation.
• They increase LDL-C and reduce
HDL-C
• They are found in margarines, daldas and made using them in bakery products.
MONO-UNSATURATED
FATTY ACIDS
• A diet high in this type of fat lowers total
cholesterol LDL-C & triglycerides
• It does not lower HDL-C
• Heart disease risk is reduced
• Good sources are:
Olive oil
Peanut (groundnut) oil
Canola oil
Mustard oil
Nuts
OMEGA-3 FATTY ACIDS
• These are found in fish oils, canola, soy bean oil, some
seed, and nuts.
• Two servings of fish/ week contain adequate amounts.
• Omega 3 fatty acids reduce •Heart rhythm problems
•Triglycerides
•Blood clotting tendency
•Heart disease and heart attack in women
•LDL cholesterol.
• They also increase HDL cholesterol
WHAT FOODS ARE HIGH IN
PROTEIN?
• Animal products - eggs, meat, chicken, fish, etc.
• Milk, cheese, curds, paneer, etc.
• Pulses and legumes - dhals, grams, dry peas,
soybeans, rajma, etc.
• Nuts and seeds - peanuts, almonds, cashews, etc.
Carbohydrates
Carbohydrates are utilized for energy.
• The carbohydrates you consume may be simple or
complex carbohydrates
• Prefer complex to simple carbohydrates
• Take more complex carbohydrates like Cereals
and whole grains
• Avoid simple carbohydrates like sugar and
chocolate
• It should be about 60% of total diet.
• E.g.: wheat, bajra, jowar, nachni, corn, roti, bread,
bhakri, idli, dosa, thepla, rice, pulav.
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Vitamins and Minerals
• Vitamins are available from the various fruits we
eat
• Minerals are available from the vegetables we eat
• Regular intake of Fruits and Vegetables will
ensure adequate intake of vitamins and minerals.
• E.g.Citrus fruits like oranges, sweet lime rich in vit C
Papaya, carrots rich in Vitamin A.
Palak, beet,pomegranate rich in iron.
Dudhi rich in calcium.
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Anti-Oxidants
 Free radicals are produced in our body due to
oxidation
 Lead to aging, loss of memory, increased risk of
CHD
 Anti-oxidants help combat free radical production
 They delay aging, improve memory and reduce
risk of CHD.
 E.g. lime, Soya, almond, walnut, pista, flax seeds,
green tea, all citrus fruits.
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DIETARY FIBRE
Dietary fibre is of two types
SOLUBLE
• Pectins, gums, mucilages, hemicelluloses
• Found in oats, legumes, dhals and fruit
INSOLUBLE
• Cellulose and lignin
• Present in skins and seeds
of fruit and vegetables
and whole grains
Fiber
There are 4 main advantages of having fiber
regularly
• Reduction in cholesterol
• Reduction in blood sugar
• Reduction in body weight
• Reduction in stomach/ digestion related problems.
E.g. : Oats, barley, nachni, whole wheat,bran, nuts, flax
seeds, Psyllium husk, raw salad, fruits & vegetables with
skin.
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HOMOCYSTEINE
• High levels of homocysteine is associated with
heart disease.
• Vitamins folic acid, B6 and B12 are needed to
reduce homocysteine in the blood. Low folic acid
and B6 have been connected with heart disease.
• Be sure to eat foods containing these vitamins – B6 - Whole grains, meats, chicken, potatoes, bread,
cereals, dark green vegetables, nuts
– Folic acid - Dark green leafy vegetables, liver, eggs,
legumes
Water
• Regular Water intake necessary to keep us hydrated
• At least 10 – 12 glasses required daily.
(1 glass = 200 ml)
• Deficiency may lead to :
Dehydration
Fatigue.
Urinary infections
Kidney stones
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EATING OUT
• Eat a small low fat snack before going out
• Choose baked, steamed or dry roasted items such as
idlis, idiappams, plain rice, pulkas or naans
• Limit or avoid dishes with coconut or cream.
• Choose unsweetened low calorie beverages instead of
sweet, creamy or alcoholic beverages.
• Order fruit for dessert instead of rich
desserts, ice-cream or Indian sweets
• Avoid salty snacks and foods.
• Eat in moderation.
THE HEART HEALTHY DIET
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Low total fat
Low saturated fat
Low cholesterol
Low sodium
Low simple sugars
Moderate
carbohydrate
• Moderate energy
• Moderate protein
• High fibre
THANK YOU!