With the COVID-19 Delta outbreak claiming the lives of many Fijians, it is important to look after your health to ensure your body is prepared to fight against this virus.
And as we celebrated World Heart Day last week, it is equally important to bring you a few tips on how to keep your heart healthy and through these advice, you will also be able to boost your immune system against the COVID-19. Your heart is an organ that affects, and is affected by, nearly all aspects of your life – including diet.
Healthy food choices can reduce your risk of heart disease, heart attack and stroke, as well as specific risk factors such as high blood cholesterol, high blood pressure, obesity and type 2 diabetes.
Making the right food choices can be challenging, but it doesn’t have to be confusing. Healthy eating includes a variety of fruit, vegetables, whole grains, unsaturated vegetable oils such as olive oil, low-fat dairy, unsalted nuts, legumes and fish or skinless poultry.
Here are 10 simple tips to keeping your heart healthy; 1.
Limit bad fat
Specifically, this means saturated fat and trans fat.
Foods containing saturated fat – such as fatty beef, bacon, sausage, lamb, pork, butter, cheese and other dairy products made from whole or two-percent milk – raise the level of LDL (bad) cholesterol in your blood.
Trans fats are both naturally occurring and artificial – are found in processed food.
Fried foods (French fries, fried chicken, fried fish) and baked goods (doughnuts, cakes, pies, cookies) as well as frozen pizza and stick margarine are common culprits.
Trans fats raise your bad cholesterol levels, lower your good cholesterol levels and can also increase your risk of heart disease, stroke and type 2 diabetes.
2. Say no to salt
Too much sodium in the bloodstream can increase water retention in blood vessels and increase blood pressure.
Over time, high blood pressure puts greater strain on the heart and can contribute to plaque build-up that blocks blood fl ow.
How can we reduce salt?
Check the labels on foods you buy at the store. WHO daily recommended salt intake is not more than 5mg/day (1 teaspoon/ day).
Less than 120g per 100g processed food is healthiest.
Request no added salt when ordering at a restaurant. More than 75 per cent of sodium intake comes from processed, prepackaged and restaurant foods.
Avoid placing salt shakers on your dining table or adding salt on top of your food 3. Opt for low-fat dairy
Dairy can be a serious source of saturated fat, so when at all possible, opt for fat-free or low-fat dairy products, such as skim or plant based milk like soy milk and low-fat cheese.
4. Eat fresh local produce
Eating fruits and vegetables is an essential part of a heart healthy diet because they are low in calories and high in fiber and other nutrients.
In season fruits and vegetable may taste the most fresh and provide natural variety to your diet but canned or frozen fruits and vegetables can be sufficiently nutritious as well.
Be sure to check labels for sugar and salt used during packaging of canned fruits and vegetables. Choose the lowest!
5. Go for whole grains
Whole grains contain B vitamins, fiber, folic acid, iron, magnesium, selenium and other nutrients that can be lost in the refining process.
Whole wheat, oats and oatmeal, rye, barley, popcorn, brown and wild rice are all popular types of whole grains. Quinoa, while not technically a grain, is another common choice.
6. Fill up on fibre
Fibre helps control blood sugar and blood cholesterol.
Delays emptying of food from the stomach, so you feel fuller for longer, which helps to keep blood sugar under control.
Whole grains, root vegetables, fruits, cruciferous vegetables and nuts are high in fibre.
7. Choose your protein carefully
Some heart healthy proteins are:
Beans, peas, lentils or tofu mixed with whole grains such as brown rice can also provide complete protein sources without the saturated fat levels.
Fish – twice a week
Skinless poultry and trimmed lean meats
Plant based milk
8. Prepare for success
Reconsider cooking method and focus on portion control
Use broil, bake, roast and grill instead of pan or deep frying
9. Drink water
Adults should drink water (at least 8 glasses in a day)
Soda, sports drinks, energy drinks and fruit drinks, including juice, can be major sources of added sugar. Sweeteners offer zero nutrients but often contribute to weight gain and obesity, which are risk factors for heart disease.
10. Stay active
Regular exercise can reduce blood pressure and cholesterol levels and it can also keep your metabolism up to speed.
It is also a great way to reduce stress.
Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity each week.
By ROSELYN PRASAD Nutrition Specialist, ADRA Fiji
