fruits | Your Guide to a Healthier Life

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

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems. Obesity increases the likelihood of various diseases, particularly heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, andosteoarthritis.

What causes obesity?

Diet: Eating high fat, high calorie foods causes weight gain.
Lack of exercise: Sedentary people don’t burn as many calories as active people.
Genetics: Your genes may influence how much fat your body stores and where it is stored. But genes alone do not mean you will be obese.
Age: People gain weight as they get older, because they tend to be less active and to lose muscle mass.
Psychological issues: Some people overeat when they are upset or stressed.
Medications: Some drugs, such as corticosteroids, blood pressure medication, and tricyclic antidepressants, can cause you to gain weight.
Medical problems: Rarely, obesity is due to a medical problem such as Cushing syndrome (where the adrenal glands produce too much hormone) or hypothyroidism (where the thyroid gland doesn’t produce enough hormone). Conditions such as osteoarthritis cause people to be less active, which can lead to weight gain.
Prenatal environmental factors: Several studies show that adult men and women who were born small for their gestational age are more likely to be overweight or obese than those who were of normal size at birth. Maternal smoking and excess weight gain is also associated with offspring obesity.

Food to limit

Foods rich in saturated and trans fats

This includes fatty red meat, whole milk, heavy cream, poultry skin, butter, margarine, shortening, potato chips and deep-fried foods.

Foods rich in added sugar

Such as cookies, cake, pastries, candy and sugar-containinng soft drinks may also dampen your weight loss efforts.

Food to take

Food that encourage nutrient-rich foods, particularly those that encourage and support calorie reduction.

Healthy foods that includes foods from all necessary nutrient groups

This includes vegetables, complex carbohydrates, lean proteins and modest amounts of healthy fats. Choose primarily fresh, colorful fruits and vegetables, as they tend to provide the richest amounts of vitamins, minerals, fiber and water.