Ways to reduce the risk of heart disease.
Change daily living habits
1. Refrain from salty foods
Such as salted eggs, shrimp paste, pickled bean paste, pickled vegetables, tofu, salted pork, etc. should limit the amount of table salt intake (Not more than 6 grams per day). Most Thai people eat very spicy food. Especially salty, spicy, salty foods will have a lot of table salt Which, when eaten, will cause the body to absorb more water back into the bloodstream The amount of blood in the body increases. The heart will work harder. Patients with heart disease can have symptoms of wheezing or swelling. And if having renal failure or kidney failure as well (Commonly found in patients with heart disease) will result in the heart working harder.
2. Avoid high-fat foods
From the study of patients with heart disease with high blood cholesterol Or normal people who do not have heart disease but have high cholesterol levels Found that reducing blood fat helps to slow the coronary artery stenosis. In general, controlling foods that are high in fat can help reduce fat in the blood. But may not decrease much (Less than 20 percent), therefore may need to share medication in some cases
3. Focus on foods that contain fiber
Found that foods that are high in fiber are beneficial to health Whether with heart disease or not Because it helps reduce fat absorption Prevent constipation Helps reduce the chance of colon cancer.
Foods that are high in fiber are cereals, corn, brown rice, coarse rice, red rice, whole wheat bread, konjac germs, etc. Fruits that are high in fiber include guava, orange, pineapple, papaya, sapodilla, etc. In addition, vegetables and beans provide more fiber. together
4. Abstain from smoking and avoid alcohol.
The amount is limited to no more than 1 unit in females and 2 units in males.
1 unit is 360 ml of beer (1 can), 150 ml of wine (1 glass), 45 ml of whiskey (15 ml = 1 drink).
5. Exercise regularly
Exercise at least 30 minutes each time, 3 times a week and should be aerobic exercise such as brisk walking, swimming, cycling and aerobic dancing, etc.
Exercise helps the mind relax from stress and improves the heart's ability to pump blood.
6. Overweight
Control weight to be within the normal body mass index (BMI) should not exceed 23 kg / m 2, calculated from body weight (In kilograms) divided by height (In meters) squared, or waist measurements, should not exceed 32 inches in females and 36 inches in males
Food menu reduces the risk of heart disease. (Eat to not receive more than 1,200-1,500 calories per day of energy)
The breakfast
Seabass porridge with boiled egg, 338 calories
Rice topped with stir fried chicken, ginger and mushroom, 280 calories
Toast, tomato juice (orange juice), 202 calories
Rice with Baked Pork, Pineapple and Fried Cantonese, 275 calories
Lunch
Chicken Noodles topped with Cantonese Pineapple, 519 calories
Rice topped with spicy stir fry (without coconut milk), 320 calories
Rice with grilled chicken, papaya salad, cucumber, 340 calories
Rice with steamed sea bass, lime, 303 calories
Beef noodles, 311 calories
Dinner
Rice with sour curry, morning glory and fish, 313 calories
Rice, Chilli Paste, Grilled Fish, Dip with Vegetables, 250 Calories
Stir fried rice with morning glory and bean curd Braised beef with bean sprouts, 311 calories
Clear vegetable salad, 274 calories
Saba Grilled Rice with Rice, 350 calories
Eating and exercising correctly is the best way to reduce your risk of heart disease.
Changing eating habits
Heart disease patients Should be taken care of Put in proper food intake To prevent the disease from spreading Especially avoiding foods that contain saturated fats and trans fat, which is a major cause of coronary heart disease. In this issue, I have some suggestions on food choices for heart disease patients.
- Limit the intake of foods that are high in fat and foods that are high in cholesterol. This type of food will cause the accumulation of fat that sticks to the artery wall. In which the holes of the arteries become smaller Causing a heart attack Or cerebral palsy, so patients should refrain from consuming this type of food, such as margarine butter, substances that make crispy batter, cream, gravy, and choose to cook using unsaturated vegetable oils such as olive oil. corn Soybean oil etc.
- Choose to consume low-fat protein foods. Which is present in meat dishes such as ducks, chickens, fish, milk, eggs, but some types have Saturated fats and high cholesterol Therefore, choosing to consume protein foods Should choose in groups that are low in fat, such as choosing to eat fish. Or the meat in the lean section Refrain from eating animal yolk offal if eating milk Should choose skim milk Or may choose to eat vegetable protein such as various types of beans
- Eat more fruits and vegetables. Fruits and vegetables are good sources of vitamins, minerals and dietary fiber. There is also a substance called Phytochemicals found in plants and help prevent heart disease. Should choose to eat fresh produce No eating coconuts And canned fruit in syrup
- Choose to eat rice or products from rice that is not polished to remove bran (Whole grain) such as whole wheat bread, coarse rice, oatmeal, which these foods contain dietary fiber. And many vitamins and minerals as well
- Consume the right amount of food for daily energy consumption. Should not consume too much food Should give an appropriate amount of energy each day Will help prevent excess energy storage in the form of fat Which will cause obesity That can cause heart disease to follow
Exercise
Normal, moderate to strong activities are a good way to reduce the risk of heart disease and heart disease. It can help control blood cholesterol, diabetes and obesity, and can also help lower blood pressure and reduce the risk of stroke. Simple exercise such as walking, gardening, home and dancing for a total of 30 minutes every day will help your heart. If you get active, start with 10 minutes and increase gradually for 30 minutes. The American Heart Association recommends 30-60 minutes of vigorous exercise, 3-4 times each week for heart and lung conditions. Brisk walking, aerobics, jogging, jogging, migration, swimming and sports such as tennis singles, racquetball, football and basketball are appropriate activities. The important thing is to make time for the regular program of exercise. Check with your doctor before you start a vigorous activity program, especially if you are in middle age or older, have heart disease or have other medical problems, and have been active for a long time.
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