Cardiovascular disease or more commonly known as heart disease is a class of diseases that involve the blood vessels (arteries and veins) and the heart. Over the past decades, number of deaths from heart diseases in many high-income countries have dropped significantly but it remains the biggest cause of deaths worldwide. Unfortunately, people diagnosed or succumbed to heart diseases in low or mid-income countries have rosed significantly. Most of the heart diseases affect only the older adults but some (example: atherosclerosis) begin in early life of individuals, so preventive measures through healthy eating, exercise and discarding bad habits are implemented at an early age.
Some examples of heart diseases : Cardiomyopathy, hypertension, stroke, heart failure, coronary heart disease, inflammatory cardiomegaly
Food to take :
- Oily fish (mackerel, sardines, tuna, salmon)
- Carrot, broccoli (lightly cooked)
- Wholegrain breads, cereals, rice, pasta
- Peanuts, walnuts, almonds (small quantities)
- Tea
- Alcohol, such as red wine (not more than 2 standard drinks for men and 1 standard drink for women per day)
- Garlic
- Low-fat yoghurts and milk
- Pumpkin
- Fat free chicken or turkey breasts (97% or more fat free)
- Olive oil and canola oil
- Apples (with skin)
- Oranges (eat the pulpy parts as well)
- Dried fruits (apricots, dates, prunes)
- Grapefruit
- Avocados
Food to avoid/restrict:
- 1%, 2% or whole milkMeats with 96% or less fat
- Red meats (beef and mutton)
- Cheese, full fat yoghurts
- Hot dogs, hamburgers
- Deep-fried food
- Ice cream
- Potato chips
- Pies, cakes, cookies made with fat and sugar
Your Guide to a Healthier Life 