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Overview
Key points for a healthy cardiovascular system:
- Eat less fat, particularly saturated fat
- Eat more fibre
- Watch your weight
- Take more exercise
Diet and cardiovascular disease: the cholesterol connection Cholesterol
is a type of fat that is essential for the body in small amounts. It
is used in the nervous system and to make certain hormones. The liver
produces enough for normal body functions but if there is too much cholesterol
in the blood, it tends to build up in the artery walls, making them
narrower and increasing the risk of heart attack or stroke.
The level of cholesterol in the blood depends partly on genetic factors
but diet is also very important. High intakes of certain saturated fatty
acids increase cholesterol levels, and also the risk of CHD. About 17%
of the energy (calories) in the UK diet comes from saturated fat. Many
nutritionists recommend this should be cut to about 10%.
A way to recognise saturated fat is that it's usually solid at room
temperature. Fats and spreads (e.g. butter, margarine, lard), meat and
meat products, milk and dairy products, cereal products such as cakes
and biscuits, are all major sources of saturated fatty acids in the
UK diet.
In Japan, by contrast, the average level of blood cholesterol is far
lower and the Japanese have about a 10th of the UK rate of heart disease.
How to Eat Your Way Out of Trouble
For cholesterol to be deposited on blood vessel walls, it has changed
by a chemical reaction called oxidation. That's why it is important
to consume plenty of antioxidants to prevent this happening.
The most common antioxidants are Vitamin C, carotene (a type of Vitamin
A from plant sources) and Vitamin E. You get lots of Vitamin C and carotene
in fruits and vegetables. Vitamin E is found in vegetable oil, wheatgerm,
sunflower seeds and wholemeal cereals. A high intake of fruit and vegetables
has been shown to lower the risk of heart disease.
Are you Getting Enough Polyunsaturated Fat?
On average we get only 6% of our energy from polyunsaturated fat. The
recommended level is about 10%. Higher intake of polyunsaturates is
thought to encourage blood cholesterol levels to fall.
Polyunsaturated fat comes from two main sources: the seed or fruit of
plants, and fish. Mackerel, herring, salmon, sardines and trout are
all types of fish that contain the so-called Omega 3 polyunsaturates,
so try to eat them two or three times a week. These, together with vegetables,
grains, wheat, beans and spinach, also contain essential fatty acids
(EFAs), which are vital for the human organism.
The Force of Fibre
Fibre is another substance lacking in most UK diets. On average we eat
about 20 grams of fibre a day, compared with the recommended level of
at least 30 grams a day. There is growing evidence that soluble fibre
can help to lower cholesterol in the blood.
Soluble fibre is found in oats, beans and peas, apples and oranges and
leafy vegetables like cabbage and spinach. Internal links to fibre.
The main function of fibre is to promote a healthy bowel movement. In
African countries because of the high intake of fibre in the diet, alimentary
tract cancers are rare.
Healthy weight for a healthy heart
Obesity is on the increase in the UK as in many other countries, and
it is a known risk factor with heart disease. Physical activity and
diet are the two main factors in maintaining a healthy body weight.
Consult a doctor or nutritionist for help with ways to reduce weight.
Many fad diets carry their own risks and exercise should be introduced
or increased gradually.
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