Monique Rana - The Do’s and Don’ts of a Healthy Heart

Friday, February 03, 2012 3:04 PM

This years New Zealand Heart Foundations Annual Appeal is February 13th -19th 2012. http://www.heartfoundation.org.nz. Let’s all rally together to help support the single biggest killer of men and women in New Zealand, claiming a life every 90 minutes – that’s 16 New Zealanders everyday.

Another NZ heart fact, it is estimated that 5,000 people in New Zealand die prematurely from smoking each year - this equates to around 12 people a day who die from smoking.

So what can we do about it?

All it takes is a few simple adjustments. Your cholesterol level is determined by several factors, including your genetic makeup, your diet and certain lifestyle choices. You can’t do anything about genes passed down from your grandparents, but you can change your future with a few new, heart-friendly lifestyle choices.

These nutritional do’s and don’ts won’t leave you feeling deprived, or require you to train for a triathlon. They will, however, make your heart very happy. And a happy heart has nothing to be afraid of.

• DO watch your cholesterol intake. Dietary cholesterol (the cholesterol you eat) may raise blood cholesterol levels. Limit dietary cholesterol to 300 milligrams a day.
• DO limit the fat in your diet. A diet rich in fat encourages weight gain and may lead to elevated blood cholesterol levels.
• DON’T eliminate all fat from your diet. You need some fat in your diet for good health. Fat adds pleasure to your meal (it gives flavor, texture, and moisture to food) and makes you feel satisfied after the meal.
• DO choose olive oil and canola oil for salad dressing, sautéing vegetables, cooking and baking. They are rich in monounsaturated fat, the heart healthy fat.
• DON’T eat more than 1 tsp butter per day, avoid deep-fried and fatty foods and only occasionally choose sweet bakery products
• DON’T eat white meat fat, chicken skin, pork crackling or processed meats or processed chicken.
• DO eat seeds and nuts, like almonds, walnuts, pecans, and peanuts. These are high in the healthy monounsaturated fats. A small handful 3-5 times a week can help prevent heart disease and increase your HDL (high density lipoprotein, the good cholesterol) levels.
• DO find more soluble fibre. Soluble fibre may help lower blood cholesterol levels. It is found in oats, rice, bran, barley, dried peas and beans, and certain fruits like prunes and apples.
• DON’T overlook complex carbohydrates. Complex carbohydrates are rich in fibre, vitamins, and minerals while being less expensive to buy. Choose more whole grain breads like Vogel’s and cereals, pasta, brown rice, and dried beans and peas.
• DO enjoy fruits and vegetables more often.
• DON’T overindulge in salt. High blood pressure is associated with a diet high in sodium. Check labels carefully and watch the amount of salt you use in cooking and at the table.
• DO cut back on trans fatty acids. Trans fatty acids are formed during the process of hydrogenation, which makes a fat more saturated and extends its shelf life. Avoid the term "partially hydrogenated vegetable oil" on the ingredient list of margarines, as well as packaged foods, cookies and crackers.
• DON’T forget to go fishing. Fish rich in Omega-3 fatty acids, is good for cholesterol. It is recommended to eat at least 6-8 ounces of baked or broiled fish each week. Salmon, mackerel, tuna, and halibut are excellent sources.


OTHER HEART HEALTHY TIPS:
• DON’T smoke. Smoking is a major risk factor for heart disease. It decreases your HDL (high density lipoprotein, the good cholesterol) levels.
• DO get moving. Doing just 30 minutes of moderate exercise a day, even in 10-minute chunks, can help to reduce your risk of heart disease and diabetes as well as reducing your risk of developing a stroke and high blood pressure.
• DO lose excess body fat if you are overweight. People who maintain a healthful weight (a BMI of 18-24) are not only less likely to develop heart disease, but also high blood pressure and diabetes. Lose unwanted kilos by eating fewer calories and increasing your physical activity on a regular basis.
• DON’T forget to know your numbers. Get your blood cholesterol levels checked yearly.

For more in-depth information on how to be heart smart in all areas of your life, please check out The NZ Heart Foundation Website: http://www.heartfoundation.org.nz