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Heart Health

NUTRITION IS KEY
Every time you eat or drink…
You are either feeding disease Or fighting it!

Meenu Agarwal
Mobile: +65 96479240
+91 9831019187
Website: www.foodnwellness.com
Email: meenu@foodnwellness.com
Facebook: https://www.facebook.com/meenu.agarwal.564
Linked In: https://www.linkedin.com/in/meenu-agarwal-00658a7/
Source: UCLA Health.com
Risk factors for Heart Disease

RISK FACTORS

• Smoking
• Diabetes
• High cholesterol
• High blood pressure
• Obesity/Overweight
• Physical inactivity In WOMEN
• Family history
• Depression • Pre-term delivery
• Stress • Gestational hypertension
• Gestational diabetes
• Auto-immune disease
• Breast cancer treatment
• Polycystic ovarian syndrome
• Menopausal status and hormone use
Cholesterol- Know Your numbers!
Hypertension
Blood Pressure

When you lower your blood pressure, you lower

your risk of:

• Stroke by 40%

• Heart Attack by 25%

• Heart Failure by 50%

 Weight Loss

3 important reminders about weight loss and

maintenance:

• Weight control is a lifetime project.

• Short-term rapid weight loss diets usually fail
in the long run.
• Key is lifestyle change:
 reduce calories
 increase physical activity.
 Smoking

• Causes plaque to form in blood vessels

• Reduces HDL (“good”) cholesterol
• Increases blood pressure
• Increases heart arrhythmias
• Smokers who have a heart attack are more likely to
die and die suddenly (within an hour)
• Puts women who smoke at a much higher risk of
developing cardiovascular disease.

Risk decreases after quitting

• 1/3 in 2 years
• Equal to a non-smoker in 10-14 years
 Why Exercise ?

• Helps in weight loss.

• Increases HDL (good cholesterol)
• Decreases blood pressure.
Source: UCLA health.com
Recommendation:
• Limit saturated fats and trans fats.

• Eat more omega-3 fats (heart-healthy fats):

• Salmon, tuna, and other fish. Aim to eat fish twice a week.

• Nuts & Seeds: Almonds, walnuts, flaxseed, sesame seeds.

• Keep the total amount of fat that you eat (including heart-
healthy fats) to 25% to 35% of the calories that you eat.

• Limit the amount of cholesterol that you eat to less than

200 milligrams (mg) per day.
Recommendation:
• Plan to eat more plant-based meals.

• Lentils, beans and soy foods for protein.

• Talk to your dietitian or doctor about what a healthy

weight is for you.
•
• Set goals to reach and maintain that weight.

• Set a plan to get about 30-45 minutes of exercise 5-

6days/week.
Food Group Recommended

Foods Grains:
Rice, Wheat, Millets, Quinoa, Whole grain breads
and cereals, including oats and barley Pasta,
especially whole wheat or other whole grain types
Brown rice, Low-fat crackers.

Vegetables:
Fresh, frozen, or canned vegetables without added
fat or salt, Fruits Fresh, frozen, canned, or dried
fruit.
Food Group Recommended

Milk:
Skimmed, low-fat, or 1% fat milk or buttermilk, non-
fat or low-fat yogurt or cottage cheese, fat-free and
low-fat cheese.

Meat and Other Protein Foods:

Skinless poultry, Fish, Dried beans, Pulses and
legumes, Nuts and seeds, Soy or Tofu, Egg whites,
Cold cuts made with lean meat.

Fats and Oils:

Unsaturated oils (olive, peanut, Sesame oil), Seeds
and nuts, Avocado.
Foods Not
Recommended

Grains:
Pastries, cakes, doughnuts, biscuits, croissants,
pies, cookies, chips, cheese puffs, butter-
popcorn.

Vegetables:
Fried vegetables, Vegetables prepared with
butter, cheese or cream sauce.

Fruits:
Fried fruits, Fruits served with butter or cream.
Foods Not
Recommended

Milk: Whole milk 2% fat milk Whole milk

yogurt or ice cream, Cream cheese, Sour
cream Cheese.

Meat and Other Protein: Higher-fat cuts of

meats, Bacon, Sausage, Organ meats (liver,
brains, sweetbreads), Whole eggs and egg
yolks.

Fats and Oils: Butter, Stick margarine,

Partially hydrogenated oils, Tropical oils
(coconut, palm, and palm kernel oils).
Read Labels
Simple Rules of Life

1. Get Active
2. Control Cholesterol
3. Eat Better
4. Manage Blood Pressure
5. Loose weight
6. Reduce Blood Sugar
7. Stop Smoking
 THANK YOU
Meenu Agarwal
Mobile: +65 96479240
+91 9831019187
Website: www.foodnwellness.com
Email: meenu@foodnwellness.com