LOVE YOUR HEART

One of three Malaysian now have cholesterol levels that are too high for heart health...

You are at higher risk of heart disease if;
>>♥ you have diabetes
>>♥ you smoke. Any kind - cigarettes, cigar or shisha
>>♥ you have high blood pressure or hypertension
>>♥ you have low level of "good cholesterol"
>>♥ you are older than 45, if you are men
>>♥ you are older than 55, if you are women
>>♥ you have had a previous heart attack or stroke.
>>♥ you have artery blockage in your arms, legs or neck
>>♥ you have a family history of early heart disease


15 Steps To A Healthy Heart

1)) STOP SMOKING. Gets your family and friends to help you quit.
2)) ASK FOR MAYONNAISE and other creamy dressing to be served on the side, so you can decide how much to use. Or ask for bugger or salad without mayonnaise.
3)) ENJOY NUTS as a snacks but make sure to buy them raw and unsalted, and without sugar.
4)) REMOVE THE SKIN FROM CHICKEN and you will consume a lot less saturated fat.
5)) EAT LESS WHITE BREAD, NOODLES AND WHITE RICE. Go for whole grain or wholemeal cereal, rice, bread or pasta and noodles. Whole grain contain more dietary fibre and vitamin. Avoid adding too much oily sauce.
6)) MEAT CAN BE PART OF A HEALTHY DIET, but choose lean meat, and cut away obvious fat.
7)) EAT LESS SAUSAGE and other processes meats like bacon, which contain nitrate and salts that can raise blood pressure.
8)) EAT FISH AT LEAST TWICE A WEEK. Fresh is best, but canned fish is also good. Go for 'water base, or 'no-added-salt" types.
9)) EAT MAY DIFFERENCE COLOURED VEGETABLES cooked or raw. It is good to know that frozen veggies and fruits arw also healthy as they retain most of their nutrients.
10)) READ THE PRODUCT LABELS. Compare various brands by checking the amount of saturated fat, sugar, fiber and sodium in every 100g of food.
11)) AVOID USING SALT when you cook, and fo jot leave it on the table. Soy sauce, oyster sauce, kechap manis, tomato sauce and canned stock often contains o lot of salt.
12)) ALCOHOL RAISE BLOOD PRESSURE. If your blood pressure is high, you are wise to take no kore than one alcoholic drinks daily.
13)) CONTROL TUMMY FAT. For women, a waist measurements of over 80cm raise your risk of health problems including diabetes and heart disease. For men, a a waist measurements of over 90cm is a danger sign.
14)) AT LEAST 30MINS OF EXERCISE every day ts a great goal.
15)) USE REDUCED-FAT instead of full-fat milk santan. Simmer foods in stock instead of frying them in oil. Use non sti pans so you can use less oil.
~preven is better than cure~



Footnote;
* sambil menyiapkan kelengkapan hidup, siapkanlah juga kelengkapan mati kerana itu sudah pasti.

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