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Healthy eating starts by following the principles of the Food Guide Pyramid.
It’s highly recommended to also include certain heart-healthy foods into your diet, like soya bean products, oats, barley, green leafy vegetables or cold water fish (e.g. tuna or salmon). Be creative with different low-fat cooking styles; lightly pan-frying, grilling, steaming, microwaving, boiling or baking are preferred methods. Sounds like a delicious reason to look forward to a healthy meal, doesn’t it? Just remember not to overeat any food types because calories do matter! |
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It’s proven! Your heart loves regular exercise. It increases oxygen intake; improves blood circulation; raises “good” HDL-cholesterol while lowering “bad” LDL-cholesterol, triglycerides and other harmful fats in the blood; reduces high blood pressure and high blood glucose; and keeps you feeling fit and looking trim. Regular exercise also helps to reduce stress and enables you to sleep more soundly – two factors that may help in managing high blood pressure.
If you’ve been sedentary, start incorporating more physical activity into your daily routine. Do simple stretching and breathing exercises when you wake up every morning, take on the household chores, tend to your garden, park further away and walk to your destination, use the stairs instead of the elevator, go dancing… the more you move, the better it is! You cab also brisk walk for 30 minutes, three-to-five times a week. Train, but don’t strain! Build your stamina gradually and make exercise a fun part of your daily habit. |
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Being overweight increases the risk and/or severity of heart attack and stroke.
You should aim to maintain a healthy weight with a Body Mass Index (BMI) of between 18.5 to 22.9 kg/m2. |
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| It is important to avoid having a fat belly (abdominal obesity) because it has been shown to significantly increases one’s chances of developing heart disease. A fat belly is indicated by a waist circumference of more than 90cm (in men) or more than 80cm (in women). Make sure your waist circumference is kept below these mentioned cut-off values. |
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| How to measure your waist circumference |
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Measure the length around your waist, which is just above your belly button.
Reference: www.americanheart.org |
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High cholesterol contributes to the clogging of blood vessels that may lead to a heart attack or stroke. However, did you know that if high blood pressure is also present, you might be in twice the trouble?
When you have both high cholesterol and high blood pressure:
Your blood vessels tend to get clogged at a faster rate.
Your heart has to work much harder to deliver oxygenated blood, thus increasing the possibility of developing an enlarged heart and a heart failure over time.
High cholesterol and high blood pressure are the twin enemies of your heart. Consult your doctor on how to manage both of them at the same time. |
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| A heard attack occurs when blood and oxygen supply to an area of the heart muscles is blocked. If the blockage is not treated within a few hours, the affected heart muscles may die permanently. A heart attack is a life-threatening event. So make it a point to recognise the warning signs and prepare to get emergency help, if it strikes. |
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The most common sigh of a heart attack is a crushing, severe chest pain that lasts several minutes. However there are other symptoms too, especially when several of them occur at one time:
1. Pressure, squeezing or a feeling of heaviness in your chest, even if it’s not severe
2. Pain or pressure in your neck, jaw, back, or left arm
3. Heavy sweating & paleness
4. Strong, rapid or uneven heart beats
5. Difficulty catching your breath or sudden shortness if breath
6. Feeling nauseated
7. Light-headedness of fainting
8. Feeling weak or tired for no particular reason
Women, the elderly, and those with diabetes often experience mild or unusual symptoms, such as a backache or nausea, which can make a heart attack harder to detect. If you think you or your loved ones may be having a heart attack, seek medical help immediately. |
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It can be difficult but not impossible to change your die and eating habits. Here are some simple truths to help you anticipate and overcome them.
1. Take charge of your diet; decide on the foods to eat and how they should be prepared.
2. Have your favorites as occasional treats.
3. If you wish to improve the quality of your diet by taking special foods or supplements, ask for your doctor’s advice before consuming such products.
4. Keep track and congratulate yourself for eating well.
5. If you happen to stumble, just admit the fact and get back on your feet right after that. |
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Most of us usually eat far too much of our favorites and often not enough of other foods, e.g. vegetables and fruits (both of which are important and not interchangeable). Take a few minutes to reflect on your usual food intake against the expert-recommendations
(please refer to table 1). |
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Fatty food are usually very palatable. However, not only is it bad for the heart, excessive foods add unwanted kilos to your weight. High fat intake also increases the likelihood of developing dyslipidemia (abnormal fat levels in the blood).
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Minimise or abstain from animal fats and santan as these are high in saturated fats that raise bad cholesterol (LDL-cholesterol) levels. |
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Vegetable-based fats are healthier choices. But do minimize intake of margarines, biscuits and cookies that contain “hydrogenated” |
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fats. (Hydrogenated fats increase LDL-cholesterol, so check the labels carefully). |
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Avoid foods that are laden with cooking oil. |
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Skim off the top layer of fat before reheating soups or gravies. |
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Not all foods raise blood cholesterol as there are those that can help lower it. However, do try to limit your intake of high cholesterol foods (e.g. sotong, brain, liver, kidney, prawn heads, etc). As it is, your liver is already producing its own supply of cholesterol. |
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Oats, dried beans (e.g. beans and lentils), and barley are good sources of soluble fibre.. |
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Soya protein has been shown to help reduce LDL-cholesterol. So, eat more of soya bean products like tofu, soya milk and tempeh. |
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For cooking, use monounsaturated or polyunsaturated oil e.g. olive oil and soybean oil. Unsaturated oils help lower LDL-cholesterol |
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| Many of us Malaysians have strong taste for salty and the sweet food types, both of which can exacerbate high blood pressure, diabetes and contribute to one's heart risk. Thankfully, healthier taste alternatives are available. |
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Sodium that's naturally found in most foods is already sufficient for your body's daily needs. So, do without or limit yourself to just a little salt, MSG (monosodium glutamate). soya sauce and seasonings in your food. |
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Choose non-sugar-based natural/artificial sweeteners that offer negligible amounts of calories and are safer alternatives for people with diabetes. |
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Start experimenting with the use of limit,lemon, herbs (e.g.mint leaves), spices and meat stock. |
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Try out new recipes. You might lke the surises! |
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| Consume the amount that corresponds with your daily requirements. |
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| Consume the amount that corresponds with your daily requirements. |
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| Consume the amount that corresponds with your daily requirements. |
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| Consume the amount that corresponds with your daily requirements. |
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Like heart attack, stroke is a potentially fatal cardiovascular event. It occurs when brain tissues are damaged due to the lack of oxygen. There are two types of stroke:
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- Ischaemic stoke occurs when blood flow to the brain is severely restricted or cut off due to the clogging of arteries supplying the brain.
- Harmorragic stroke occurs when blood vessels to the brain are weakened by increased blood pressure and cholesterol deposits, causing ruptures and bleeding into the brain.
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Stroke tends to occur very quickly. The victim may experience sudden numbness or weakness of the face, arm or leg, usually on one side of the body. Dizziness, confusion, disorientation, loss of balance and coordination, as well as trouble speaking, seeing or walking are also some common signs. It is crucial for family members to recognise the signs of stroke and to take immediate actions. Any delay in seeking medical help can lead to paralysis, loss of speech, loss of motor function or even resulting death. |
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Of course, it is always better to reduce one’s risk of stroke. There tips apply to everyone who has high blood pressure and high blood cholesterol as these are the two main risk factors for stroke.
- Practise the principles of eating well by consuming more fruits and vegetables; and avoid foods which can increase cholesterol levels.
- Take your high blood pressure and/ or cholesterol medication appropriately as prescribed by your doctor.
- Stop smoking, as it promotes the clogging of arteries (atherosckerosis), increases heart rate and blood pressure as well as constricts the blood vessels.
- Increase your level of physical activity. Perform moderate exercise daily, if possible.
- Maintain an ideal and normal body weight. Reduce excessive body weight if you are overweight or obese. Even a 5-10% reduction can bring significant improvement to high blood pressure and cholesterol risks.
- Visit your doctor regularly to ensure your levels of blood pressure, blood cholesterol and blood glucose are under control.
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