Question

Summarize the dietary recommendations and offer lifestyle interventions for heart health.

Answer 1

Dietary recommendations:

• Eat dark green, deep orange and yellow coloured fruits and vegetables which are good for heart health, example spinach, carrot, berries.
• Include whole grain foods which contain high fiber and nutrients. Example, oats and brown rice
• Include variety of fish like tuna, salmon, mackerel twice a week as it contains omega 3 fatty acids which are good for cardiac health
• Follow DASH diet
• Avoid red meat and with skin poultry
• Eat foods low in saturated fats and transfats
• Eat non fat and low fat dairy products
• Add polyunsaturated monounsaturated fats like canola oil or olive oil
• Limit sodium intake as it can increase blood pressure

Lifestyle interventions for heart health:

• Avoid foods or drinks with added sugars
• Limit alcohol intake up to 2 drinks or no drink for men, and 1 or less than 1 drink for women
• Maintain healthy weight by balancing calories and activities
• Regularly have a blood pressure check and keep track of cholesterol and triglycerides levels
• Do regular exercise, as it helps to maintain healthy weight, lower cholesterol and blood pressure
• Quit smoking, as it can increase blood pressure and further leads to cardiac conditions
• Manage diabetes, as it will double increase the chances of cardiac disease when combined with hypertension
• Maintain 7- 9 hours of good night sleep