The
World Health Organization defines overweight and obesity as abnormal or
excessive fat accumulation that may impair health. The most common health
consequence of being overweight or obese is cardiovascular disease - mainly
heart disease and stroke. The more overweight a person is the more likely
he/she is to develop heart disease. Increased weight is a determinant of higher
levels of triglycerides, elevated LDL (commonly known as bad cholesterol) and
low HDL (commonly known as good cholesterol). The good news, however, is that
even a slight reduction in weight (5- 10 per cent) can reduce a person's risk
of heart disease. Healthier food choices and increased physical activity are
the easiest ways to reduce weight and the risk of heart disease.
Dos
Fruits
and Vegetables - They are a great source of fibre,
that helps increase satiety and reduce cholesterol levels. Choose brightly
coloured fruits and vegetables like carrots, tomatoes, spinach, bell peppers,
berries, oranges, papaya, etc. as they are rich in antioxidants.
Whole
Grains - Include whole wheat and multigrain products like
whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and
quinoa.
Legumes
- Sprouts, kidney beans, chickpeas, etc. are a great source of soluble fibre, which
helps reduce cholesterol.
Nuts
and Seeds - Almonds, walnuts, pumpkin seeds and sunflower
seeds are great source of omega-3 fatty acids, which can help decrease bad
cholesterol and increase good cholesterol.
Flax Seeds
- A great source of omega-3 fatty acids and fibre, a sprinkle of this on one's
breakfast cereal can help improve cholesterol profile.
Low
Fat Dairy Products - Low fat milk, yoghurt, homemade
paneer are excellent sources of calcium and also help in reducing body fat.
Fatty
Fish
- Especially Salmon and tuna, contain omega-3 fatty acids that help increase
good cholesterol.
Soya and Soya Products
- Soya contains isoflavones, which help prevent clogging of arteries and
improve cholesterol profile.
Tea
- Green tea especially helps lower total cholesterol and increase good
cholesterol.
Physical
Activity - Include a minimum of 30 to 45 minutes of moderate
physical activity daily - brisk walking, jogging, swimming, cycling etc to
increase energy expenditure and therefore help in weight reduction.
Don'ts
Refined
Cereals - Maida, white breads, pasta should be cut out from
one's diet completely and replaced with whole grain or multigrain varieties.
Saturated
Fatty Acids - Avoid intake of full cream dairy
products like whole milk, cheese, yoghurt, butter, cream and coconut as they
increase levels of bad cholesterol.
Processed
and Packaged Foods - Avoid biscuits, chips, cakes and
pastries as they contain high levels of saturated and trans-fatty acids, in
addition to higher content of sodium.
Fatty
Meats - Avoid intake of fatty meats like mutton and beef,
have skinless chicken and fish instead.
Fried
and Deep Fried Foods - Avoid junk foods like pizzas,
burgers, fries and other deep-fried snacks. Deep fried foods contain
trans-fats, which increases one's risk of atherosclerosis clogging of arteries.
Smoking
- Smoking is a major cause of atherosclerosis - a buildup of fatty substances
in the arteries, which could lead to angina pectoris or heart attacks.
In
a nutshell, reducing intake of calories, especially calories from fats, regular
physical activity together with the inclusion of heart healthy foods can help
to reduce weight and eventually the risk of developing heart disease.
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