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Cardiovascular disease causes 8.5 million deaths among women annually. It is also the largest single cause of mortality among women, accounting for a third of all deaths in women worldwide. In developing countries, half of all deaths of women over 50 are due to heart disease and stroke. That’s why the theme for World Heart Day on 28^th Sept this year is ‘Women Heart Disease and Stroke’.  As heart disease and stroke are largely preventable with lifestyle changes, World Heart Day activities aim to promote healthy lifestyles for women and their loved ones.

The Asian Food Information Centre offers practical tips to beat heart disease and stroke:

Get Active

Physical inactivity doubles the risk of developing heart disease, increases the risk of hypertension by 30% and doubles the risk of dying from cardiovascular disease and stroke. Experts therefore recommend at least 30 minutes of moderate-intensity physical activity on most days of the week.

Watch the fat

As the quality of fats, namely, saturated fats and trans fatty acids in food have the greatest influence on risk of CHD and stroke, it is important to use unsaturated oils like olive, canola, peanut, corn, soybean and sunflower in cooking; choose lean meat and poultry without skin; opt for low or non-fat dairy products; avoid ghee, palm oil, coconut and coconut products; and cut down intake of deep-fried food and baked goods. Exclusion of fatty meat and full cream dairy products keeps not only fat and cholesterol, but also cholesterol-raising myristic and palmitic acids in control. Although eggs are rich in cholesterol, 3 to 4 eggs are OK per week, as the fat and saturated fat content is low. The quantity of fat consumed does not appear to increase risk of cardiovascular disease, but a moderate fat intake helps control saturated fat and trans fatty acid intake and prevents undesirable weight gain, so it’s best to stay with low fat foods.  

Include beneficial foods

Many studies report a lower risk of CHD and stroke with adequate fibre, fish, soy food, alcohol, tea and antioxidant intake. Include whole grains, oats, wheat bran, legumes, vegetables and fruits for a fibre boost daily. Two servings of fatty fish, namely, salmon, tuna, mackerel, cod and herring are recommended weekly, as omega-3 fatty acids in these fish reduce blood triglycerides, blood pressure levels and blood clots. Vegetarians can obtain omega-3 fatty acids from omega-3 fortified eggs, green leafy vegetables, soybeans, nuts, flaxseed and canola oil. Eating 25g to 50g of soy protein daily can reduce total and ‘bad’ LDL cholesterol and triglyceride; and raise ‘good’ HDL cholesterol levels, hence it is a good idea to incorporate soy foods in the weekly menu. As alcohol appears to raise ‘good’ HDL cholesterol and may help prevent blood clots, moderate alcohol consumption (1 drink daily for women and 2 drinks daily for men) may be beneficial for those who wish to consume moderate mounts. An inverse relation has been observed with flavonoid intake and coronary heart disease. Both green and black teas contain flavonoids so drinking at least 2 cups of tea daily is recommended. Flavonoids can also be obtained from apples, onions and broccoli. Antioxidants that prevent cholesterol from damaging artery walls can be obtained from vegetables, wheat germ, nuts and fruit. Plant sterols found in some margarines and some other food products have also been found to lower cholesterol.

Control other risk factors

As hypertension, diabetes and obesity are linked with increased risk of CHD and stroke, treatment and lifestyle changes to control these diseases is also a high priority. To lower blood pressure cut down intake of salt and sodium-laden processed foods, and include adequate dairy products, fruit and vegetables in the diet. A moderate intake of all food, especially fat-laden food and regular exercise can help control blood sugar levels and prevent weight gain.

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See also:  

• American Heart Association

http://www.americanheart.org/presenter.jhtml?identifier=1200009

• Afic Food Fact Asia Issue 17 March 2003 – Dietary supplements & Functional Food

http://www.afic.org/FFA%20Issue%2017%20March%202003%20-%20Dietary%20Supplements%20%20&%20Functional%20Foods%20-%20An%20Overview.htm

• Afic Food Fact Asia Issue 15, July 2002-Focus on Women's Health and Diet

http://www.afic.org/FFA%20Issue%2015,%20July%202002-Focus%20on%20Women's%20Health%20and%20Diet.htm