What are the risks to your heart?

• Manageable risks
  The major risks are high cholesterol of 300mg/dl, high blood pressure, obesity and diabetes. These can be prevented and controlled.
• Risks not in your control
  There are other risks like
  a) age (83% of those who die of coronary attacks are over 65)
  b) Gender. Men are at greater risk
  c) Family history of heart disease. These risk factors cannot be controlled there its important to cut down the other risks.
• Lifestyle risks - risks by choice
  Smoking tobacco increases the risk by 2-4 times.
  Inactive Lifestyle leads to diabetes and high blood pressure. Its important to exercise and walk if you want to cut down the risk.
  Individual response to stress is a contributing factor. Stress leads to overeating and use of tobacco which in turn lead to obesity and heart blockages thereby increasing the risk.

Eat right. Lower risks

Instead of: whole or 2 percent milk, and cream
Do This: use 1 percent or skim milk

Instead of: fried foods
Do This: eat baked, steamed, boiled, broiled, or microwaved foods

Instead of: lard, butter, palm, and coconut oils
Do This: cook with unsaturated vegetable oils, such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut

Instead of: fatty cuts of meat, such as prime rib
Do This: eat lean cuts of meat or cut off the fatty parts

Instead of: one whole egg in recipes
Do This: use two egg whites

Instead of: sour cream and mayonnaise
Do This: use plain low-fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream

Instead of: sauces, butter, and salt
Do This: season vegetables with herbs and spices

Instead of: regular hard and processed cheeses
Do This: eat low-fat, low-sodium cheeses

Instead of: salted potato chips and other snacks
Do This: season vegetables with herbs and spices

Instead of: regular hard and processed cheeses
Do This: choose low-fat, unsalted tortilla and potato chips and unsalted popcorn

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber

Eat less Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium
Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.
Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories
When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber
Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

Diet Tips for a Healthy Heart

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.

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