The increasing incidence of cardiovascular disease and death is perhaps one of the most important health concerns all over the world. few decades back, the incidence of cardiovascular disease was very low in south east Asian countries like India, Bangladesh, Pakistan, China and Singapore. Resent studies show that these countries contribute to the highest proportion of cardiovascular diseases in the world compared to any other region globally. Less time for leisure, less exposure to physical and outdoor activities, fewer intakes of fruits and vegetables, increasing numbers of smokers, rising rate of Type II Diabetes, stressed at home and work, increasing urbanization, loss of agricultural land and availability of fresh food and depression have all been implicated as causal factors.
The simplest form of preventive care against CVD is universally cheap. Regular exercise, brisk walking, reducing intake of meat and processed food, increasing fruit and fiber intake, stress management, self relaxation and meditation all play a vital role.
Studies show increased dental care and regular flossing also have a positive effect in CVD prevention. High blood pressure, high cholesterol and triglyceride levels in blood and reduced fiber intake akk increase the risk of heart disease.
To maintain a healthy heart we must keep our cholesterol level low. we must eat in a way to keep on LDL( low density lipoprotein) cholesterol low and boost HDL ( High density lipoprotein) cholesterol.
Fatty fish are beneficial for a healthy heart. Fish such as Ilish, Salmon, Mackerel are great sources of omega-3 fatty acid which can increase the amount of HDL in our blood.
Research has shown that olive oil lowers bad LDL cholesterol and slightly raises the HDL cholesterol level. Cutting down on any form of oil is advisable. However, when we need to use oil, olive oil is a better choice.
Garlic has a cholesterol lowering effect. The best way of taking garlic is to chop it finely and swallow it with water. Eat beans and legumes regularly
The best way to keep a healthy heart is to eat a healthy diet and exercise. The key causes of healthy heart disease are: high blood pressure, high blood cholesterol, cigarette smoking, overweight, sedentary lifestyle, our genetic make-up. We can adopt a better lifestyle, bring a change into these risk factors and prevent heart disease.
Good Tips:
Use meat which is lean, trim excess fat, de-skin poultry and have smaller portions. Eat fish regularly.
Serve fruit juice, iced water flavored with lime/honey ice blocks, sparkling mineral water instead of alcoholic beverages.
Use olive oil and rice bran oil for cooking and salad dressing Dry roasted nuts are a better option than salted ones.
Use avocado, tomato or humus spread instead of butter.
Use lemon juice, vinegar, coriander, parsley, fennel, sage and other herbs instead of regular supermarket varieties of sources.
