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SHARP - Scottish Heart & Arterial Risk Prevention
site updated: March 2006
Risk Factors - An Unhealthy Diet

What is a bad deit?

Eating too much fat can lead to high cholesterol levels, damaging the lining of the blood vessels and eventualy leading to heart attacks, strokes and arterials disease.

Eating too much leads to weight gain.


What about salt?

The amount of sodium that we actually need in our diet is about 1.5 grams per day (or about 3/4 of a teaspoon of salt).

This amount is only too readily accrued from the salt which accrues naturally in a well balanced diet. It is likely therefore that the addition of salt during cooking or at the table is rarely necessary.

However, unless your doctor has told you that you need to be on a very strict diet or you are a diabetic, occasional treats should not be harmful.

What to do

  • Do not add salt to your food without tasting it first
  • Add less salt during cooking.
  • Avoid salty foods and snacks.
  • Avoid convenience foods.
  • Remember everyday foods for example breakfast cereals and fish fingers can contain a lot of salt so read food labels.

What is a Good Diet?

Eating at least five portions a day of fruit and vegetables, wholegrain bread, rice and pastas as well as oily fish at least twice a week all help to prevent cardiovascular disease.

Do's and Don'ts for a health heart

If you are overweight - try to reduce your weight.

Do's

  • Eat more oily fish (eg mackerel, salmon, trout) - 2 portions per week.
  • Eat white meat (eg chicken) more than red meat.
  • Change full cream milk to semi-skimmed or skimmed.
  • Change butter to low fat spread.
  • Cut down on cheese and eggs.
  • Eat more fibre, eg, wholemeal bread, cereals, pasta, and pulses such as peas and beans.
  • Eat more fruit and vegetables. Everyone should have at least five portions a day. But ptatoes don't count.

Don'ts

  • Don't eat more than you need.
  • Don't feel you must clean your plate.
  • Don't fry - grill instead.
  • Restrict foods rich in sugar and or salt.
  • Resrtrict foods with visible or hidden fat eg cakes, biscuits, ice-cream and chocolates.

Want to know more about cholesterol? ............ click here

 

 

Risk Factors
Smoking
Alcohol
An unhealthy diet
Not enough exercise
Being overweight
High blood pressure
Stress
Cholesterol

 

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