NCDS 365: DAY 136 – DAY 142 PREVENTION OF CARDIOVASCULAR DISEASES

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DAY 136 of 365. PREVENTING CVD: CHOOSE A HEALTHY EATING PLAN.

The food you eat can decrease your risk of heart disease and stroke. Choose foods low in saturated fat, trans fat, and sodium. As part of a healthy diet, eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat. Select lower fat dairy products and poultry (skinless). Limit sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available

To minimize your risk for heart disease, eat a well-balanced diet that includes potassium, omega 3 fatty acids, fiber, vitamin B and folic acid each every week.

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DAY 137 of 365.REDUCE SODIUM IN YOUR FOOD.

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:

Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)
Most adults ideally have no more than 1,500 mg of sodium a day.

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

Low salt items to choose;
Herbs and spices, salt free seasoning blends, reduced salts canned soup or prepared meals

High salt items to limit or avoid;
Table salt, tomato juice, restaurants meats. Avoid condiments such as mayonnais, soy sauce, ketchups and canned soups

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DAY 138 of 365. SELECT WHOLE GRAINS.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain groundnuts, quinoa or barley.

Grain products to choose;
Whole-wheat flour,Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread,high-fiber cereal with 5 g or more fiber in a serving,whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta,Oatmeal (steel-cut or regular)

Grain products to avoid;
White refined flour,Frozen waffles,Corn bread, Doughnuts,Biscuits,Cakes,Pies,Egg noodles,Buttered popcorn,
High-fat snack crackers

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DAY 139 of 365. LIMIT UNHEALTHY FAT.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.Saturated fat should not be more than 5 to 6% of your total daily calories or not more than 11 to 13g of saturated fat if you follow a 2,000 calories a day-to-day diet. Avoid trans fat totally.
You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving

Fat to choose;
Olive oil, vegetable and nut oils, margarine trans free, avocados, nuts seeds and cholesterol lowering margarine such as benecol.

Fat to limit
Butter, cream sauce, cocoa butter found in chocolate, coconut,palm,cottonseed and palm kernel oils, hydrogenated margarine and shortenings.

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DAY 140 of 365. CHOOSE LOW FAT PROTEIN SOURCES.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes, beans, peas and lentils also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein.For example, a soy or bean burger for a hamburger will reduce your fat and cholesterol intake and increase your fiber intake.

Protein to choose: Eggs, skinless poultry, fish especially fatty cold water fish such as salmon, legumes and soya beans

Protein to limit or avoid: Full fat milk and other diary products, organ meats such as liver, hot dogs and sausages, bacon, fried or breaded meats, fatty and marbled meat.

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DAY 141 of 365 EAT MORE VEGETABLES AND FRUITS

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular diseases. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose: fresh and frozen vegetables and fruits, low sodium canned vegetables, canned fruits packed in juice or water.

Fruits and vegetables to limit: Coconut, vegetables with creamy sauces, fried or breaded vegetables, canned fruit packed in heavy syrup and frozen fruit with Sugar added.

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DAY 142 of 365. CONSUME GARLIC REGULARLY

For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed it’s potent medicinal properties and found out that it can be use to improve the health and prevent against cardiovascular diseases.

In a study, taking garlic extract in doses of 600-1500mg daily for 24weeks was as effective as a common prescription drug at reducing blood pressure. Garlic extract inhibit platelet buildup which may reduce the risks of blood cloths and stroke.

Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximising its potential health benefit.

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