Question

1. The higher the blood pressure is above normal, the greater the risk. Low blood pressure is generally a sign of long life expectancy and low heart disease risk.. What is your recommendation on “how to implement a Heart-Healthy Diet”.

2. What is the harmful effects of excessive fiber intake?

3 To be more healthy, what would you Plan a Healthy Diet with a daily variety of foods .

4 Some fats in the diet are essential for good health, but others can be harmful. For this reason, recommendations focus both on the quantity and the quality of the fat in the diet. Both the amounts and types of fat in the diet influence the risk for disease. Please give 3 or more examples to illustrate the point.

Answer 1

1).For a heart healthy diet :-

(a) Cut out trans fat

(b) Limit saturated fats from fast food fried food and snack foods

(c) Eat more healthy fats such as raw nuts,olive oil,fish oils,flax seeds and avocados

(d) Eat more High fiber cereals / Insoluble fibre is found in whole grains,wheat cereals and vegetables such as carrot,celery and tomatoes.Eat more colorful fruits also.

(e) Eat more high quality protein such as fish and poultry.

(f) Eat more organic diary such as eggs,skim milk or unsweetened yogurt.

2) Too much fibre intake can cause bloating,gas,and constipation.To relieve this discomfort by increasing the fluid intake,exercising,and making dietry changes.These uncomfortable side effects of excessive fiber can occur when some one eats morethan 70 grams of fiber a day.

3) A healthy diet is essential for good health and nutrition

It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.A healthy diet comprises a combination of different foods.

These include:

• Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
• Legumes (lentils and beans).
• Fruit and vegetables.
• Foods from animal sources (meat, fish, eggs and milk).
• Eat plenty of vegetables and fruit-They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
• Eat less fat-Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake.
• Limit intake of sugars-For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
• Reduce salt intake-Keeping your salt intake to less than 5h per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.

4) Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats. Eat more Healthy fats such as raw nuts,olive oil ,fish oils,flax seeds and avocados .Eat less trans fat from partially hydrogenated or deep fried foods and saturated foods like fast foods and snack foods.Eat more healthy fats like omega 3 fatty acids,fatty fishes like salmon,trout or herring.Trans fat are found mostly in commercially baked foods try to avoid it.To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake.