Healthy Heart – The Diet That Can Save Your Life

The study find that you’ll lower your risk of heart disease by up to 80 per cent simply by making smarter eating decisions – and actually sticking to
them.

Experts advise making these changes now, not wait till blood vessels show dangerous signs of hardening and blocking with cholesterol, then finding a cure with extreme diets.

Basically, women fall into one of five dietary patterns. Based on these findings, this article can help pinpoint what dietary pattern group you fall into and suggest how to give your current eating habits a heart – healthy upgrade.

What’s your eating type?

You’re a heart – healthy eater if …
> You limit fat intake by trimming fat off meat and using low – fat dairy.
> You eat two to three servings of vegetables daily.
> You eat four or fewer servings of rice and alternatives a day.
> You limit sweets and desserts but still eat them in small amounts.
Your risk of heart disease is lower than most women’s, thanks to your love of vegetables, fruit, lean meat and fish. However, you should eat more foods rich in high – fibre carbs, unsaturated fat and protein from plant source (beans and legumes).

You’re a high – fat eater if …
> You like foods rich in animal fat – red meat and full – cream milk.
> You like vegetables with plenty of sauce or dressing.
> You avoid adding sugar to foods, but have a sweet tooth.
> You often use butter or kaya when you eat bread.
Meat, sauces, butter, full – fat dairy, sweet – you’ll only feel satisfied after a rich, tasty meal. Your conscience makes you choose low – fat foods once in a while but you still end up with a diet high in saturated fat, mostly from fatty meats, creamy sauces or soups and thick, creamy spreads like kaya and peanut butter.

You’re an empty – calorie eater if …
> You like snacks and sweet foods, especially desserts.
> You use a lot of fat like butter and shortening.
> You drink at least two sweetened drinks a day.
> You get less than two servings of vegetables a day.
You tend to eat a lot of animal fat, processed foods and    refined carbs, including sweetened foods. You need to cultivate healthy eating habits -eat fewer instant foods and    sweets, and choose lean meats and fish.

You’re a light eater if …
> You’re calorie – conscious and watch portions but sometimes lose control and indulge then deprive yourself of food.
> Your weight is a typical yo-yo dieting example that can     fluctuate 5 to 10 kg a year.
> You avoid all sweets, carbs, fat and junk food.
> You are dutiful in consuming your two servings of vegetables and two servings of fruit daily.
You’re self – disciplined in keeping anything deemed high – calorie or high – fat away. Your friends nickname you “Rabbit” because you only nibble
on grass equivalents. You eat the least number of calories compared to women in other groups, but you’re never truly satisfied with your meals and have food cravings so often that you end up bingeing. This results in drastic weight fluctuations that increase your risk of heart disease. Women in this group are prone to eating disorders, to get help immediately!

You’re a wine drinker if …
> You have at least one alcoholic drink a day.
> You prefer savoury food over sweets.
> You enjoy eating gourmet cheese, pate and caviar.
> You have no problem eating fat when it’s already in foods like cheese but tend not to add butter or spreads.
Your diet needs minor fine – tuning. You eat fruit and vegetables daily and keep desserts to a minimum, but your overall nutritional intake consists of excessive alcohol. If you’re a firm believer that red wine is good for your heart, note that excessive alcohol negates the benefits of the polyphenols found in the wine.

Are You At Risk?
You can’t control increasing age or family history, but you can reduce your risk of developing cardiovascular disease by becoming aware of other risk factors. Use this quiz to learn where to focus your efforts. Then work with your doctor to reduce, prevent or control as many risk factors as you can. The more times your answer is “Yes” for these questions, the higher your risk.

> Is your blood pressure 149/90 mmHg or higher? Or have you been told your blood pressure is too high?
> Do you smoke, or live or work with smokers?
> Do you take more than alcoholic drinks almost every day?
> Is your total cholesterol level 240mg / dl or higher?
> Is your “good” HDL cholesterol level less than 40mg/dl?
> Do you get less than a total of 30 minutes of physical activity on most days of the week?
> Are you 9 kg or more overweight?
> Do you have diabetes (fasting blood sugar level of 126mg/dl or higher) or do you need medicine to control your blood sugar level?
> Are you stressed, depressed or isolated?