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Heartline Magazine October - December 2004
Nutritional Tips to Stay Healthy
Cut off the fat from the meat
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Reduce salt intake
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Practice regular exercise
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Eat foods that are high in fibre
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Bake instead of fry foods
Choose Foods Processed For Safety
(Continuing on the Nutritional path, here is an article on food safety)
"While many foods, such as fruits and vegetables are best in their natural
state, others simply are not safe unless they have been processed. For example
always buy pasteurised as opposed to raw milk, and if you have the choice select
fresh or frozen poultry treated with ionising radiation."
WHO Technical Report series 797, Geneva 1990
Smoking
Cigarette smoking alters oestrogen metabolism in pre-and post menopausal
women. The resulting lower oestrogen levels cause a premature menopause which
increase the risks of Coronary Heart Disease. Increased coronary heart disease
and adverse lipid profiles have been demonstrated in middle-aged women who smoke
cigarettes. Women who are heavy smokers (> 20 cigarettes per day) have a much
greater risk of CHD than do women who do not smoke. Even female smokers (1-4
cigarettes per day) have more than twice the risk of coronary artery disease
compared with non-smokers. Passive smoking and the smoking of low-yield
cigarettes (reduced tar, nicotine and carbon monoxide) are also dangerous for
women.
Low Sodium Intake
A reduction of blood pressure in response to reduced sodium intake has been
documented in "sodium-sensitive individuals" who retain sodium more easily.
Moderate sodium reduction to a level of 2.4 g sodium or 6 g sodium
chloride per day is recommended. Some persons with DM may need even more
stringent sodium restriction.
Here is a list of things you can do to reduce the fat
and cholesterol in your diet.
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Bake, boil or grill foods rather than fry
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Remove all visible fat from meat, and skin from chicken before cooking
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Limit egg yolk to two or three a week
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Animal organ meats such as the liver, the heart, the tongue and kidney are
high in cholesterol
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Limit your intake of butter, cream, margarines, shortening
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Foods such as nuts, salted dressings, peanut butter, cheese, avocado all
contain a lot of fat
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Processed meats like corned beef, luncheon meat, hamburgers also contain a
lot of fat
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Use skim milk or 2% milk
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