Due to significant lifestyle changes and eating pattern have greatly contributed to emerging chronic diseases such as cardiovascular diseases. These heart diseases include stroke, coronary heart disease, atherosclerosis, hypertension and cardiac arrhythmias. Elevated levels of blood lipids are the major risk factors for heart disease. Smoking is also one of the major risk factor leading to heart disease. Nicotine and carbon monoxide in the smoke damage the heart and blood vessels.

Nutrition  plays a role in four of the risk factors for cardiovascular disease

• Diabetes

• High blood pressure

• Overweight and obesity

• High blood fats

Dietary tips:

• Avoid smoking.

• Avoid drinking too much alcohol.

• Limit intake of salt.

• Choose plenty of fruits and vegetables.

• Choose more of complex carbohydrates.

• Limit intake of sugar and sweets.

• Include garlic and onions in your diet.

• Avoid grilled and barbecued foods.

• Include grapes in your diet.

• Include red cabbage in your diet.

• If you take aspirin regularly for a heart condition , avoid antacids.

• Include raw nuts, olive these contain essential fatty acids that are important for cardiovascular health.

• Foods high in vitamin C vitamin E  and beta carotene good for heart.

Dietary fiber:  The recommended dietary fiber intake is around 20 to 30 gms per day of which at least 6 grams should be soluble fiber. An increase in soluble fiber is accompanied by approximately 5% reduction in LDL. Soluble fiber is found in oats, beans, legumes, oat bran, barley and citrus fruits.

Carbohydrates: Limit intake of simple sugars. Choose more amount of complex carbohydrates. It is advisable to limit your intake of high sugar containing foods such as sweets, jam, cookies, condensed milk, carbonated beverages.

Fats:  The different types of fats have different effect on blood cholesterol levels.
Saturated fats raise the blood cholesterol. So foods containing saturated fats should be limited wherever possible. Sources of saturated fats are animal fats and many processed foods such as pastries and cookies. Monounsaturated fats have small lowering effect on blood cholesterol is they are used to replace saturated fats. Sources of monounsaturated fats include nuts, seeds, avocados, olive oil. Polyunsaturated fats can also help lower blood cholesterol. Sources on polyunsaturated fats include sunflower oil, safflower oil, soybean oil and fish oils.

Foods to eat: olive oil, canola oil, egg whites, legumes, skinless chicken, skim milk, lean ground meats, fish, fresh fruits and vegetables, low sodium canned vegetables, flax seed, oat meal, whole grains, whole wheat flour.

Foods to avoid: Egg yolks, cold cuts, full fat milk, Bacon, fried meats, fatty and marbeled meats, sausages, hot dogs, coconut, frozen fruit, fried vegetables, vegetables with creamy sauce, canned fruits in sugar syrup, cakes, pies, pastries, doughnuts, granolas, muffins, white bread, muffins, frozen waffles, biscuits, egg noodles, butter, butter popcorn, lard, butter, cream, cocoa butter, cotton seed oil, palm kernel oil, bacon fat, hydrogenated fat.

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