Cardio-protective Diet for You - NDR-UK

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• Eat small, regular meals throughout the day. People who don’t eat meals regularly tend to overeat because their hunger is not controlled. • Keep an eye on the size of your starch food portions. These are good food choices by eating too much can lead to weight gain. Examples include rice, potato, pasta, yam, plantain, cassava, maize, bread and breakfast cereal. • Choose lean cuts of meat, fish and protein and limit portion size to 120g (3-4 oz) and try to include some vegetarian alternatives such as beans, pulses and eggs. • Fill space on your plate with vegetables and salad as these are low in calories. Try to cook vegetables without adding oil or butter. • Dairy products are in rich in calcium. This is vital for bone health. Choose low-fat varieties such as skimmed or semi-skimmed milk, low-fat yoghurts and reduced-fat cheese. You can also try dairy-free sources of calcium which are lower in fat such as calcium-fortified soya milk and soya yoghurts. • Use low-fat cooking methods such as grilling, roasting, boiling and stewing without extra fat or oil. • Swap high-fat and sugar snacks like chocolate, biscuits, pastries and crisps for lower-calorie options like fruit, vegetable sticks, low-fat crackers and low-fat yoghurt. • Watch out for high-fat sauces and dips – mayonnaise, salad cream, salad dressings, Marierose sauce, butter sauces and peanut sauce all have a lot of fat and can double the amount of calories in your food! Always ask for dressing and sauces on the side so you can add only a tiny amount. Try lowfat alternatives like citrus juice, balsamic vinegar, low-fat yoghurt and reduced-fat dressings. • Make sure your drinks aren’t adding lots of extra calories into your diet. A can of cola can have more calories than three jaffa cakes, and energy and protein drinks like Nutrament, Nourishment and Red Bull are very high in calories and sugar. The list below shows some helpful swaps: Instead of Choose Cola and other fizzy drinks Diet or low calorie alternatives Pure fruit juice Sugar-free fruit squash/cordial Latte or cappuccino Americano Hot chocolate or malt drinks Low-calorie alternatives • Move more. Losing weight is all about using up more calories than what you take in food and drink. Exercise helps you to burn more calories. Exercise Exercise plays an important role in reducing the risks of developing heart disease. Standard adult recommendations are to get at least 30 minutes of moderate intensity exercise at least 5 days a week. Moderate intensity means something that makes you feel a little bit warm and gets your heart-rate up. Thirty minutes does not need to all be in one go and can be split up into three, tenminute sessions. Many people find going to a gym helpful as they provide weights, exercise machines and classes to offer a variety of activities. However, there are lots of other ways to exercise, for example: • swimming 120404Heart Health for HIV DRAFT 10
• brisk walking to and from work • skipping in your back garden or garage • joining a dance class and getting in plenty of practise • badminton with family and friends • housework • gardening. Lots of people enjoy yoga and Pilates. These are good for toning and improving you core stability but are not cardiovascular exercise as they don’t get your heart rate up. If you are trying to lose weight it is especially important to try to be more active in all aspects of your daily routine. It’s all the little things that add up. Tips for increasing daily activity • Use the stairs not the lift. • Go for a walk in your lunch break. • Get off the bus or train a stop early to get in a walk. • Do local errands on foot. • Cycle to work. • Make time at the weekend for exercise – going for a walk in the park, a country cycle ride, a swim in the local pool. Salt Salt can increase blood pressure, especially if it is already high. If you have high blood pressure, you are three times more likely to develop heart disease or have a stroke than people with healthy blood pressure. Therefore, it is important to limit the amount of salt in your diet. Current recommendations are to limit your daily intake of salt to 6g (a teaspoon) or 2.4g sodium. Most of the salt we eat is already in food – especially processed foods, so even without adding salt to your food, you can still have too much. Some foods are obviously very high salt, for example salted nuts, salted savoury snacks or instant soups. Other foods like cereal or bread may only have moderate amounts of salt, but if you eat them a lot, your daily amount of salt may be high. The table below provides examples of high-salt foods that you should try and cut down and foods where it will be useful to compare brands as they may have a high-salt to compare brands. High salt foods Foods High in Salt (to cut down on) brands) Bacon Cheese Bread and bread 120404Heart Health for HIV DRAFT Food that may be high in salt (to compare Tomato ketchup, mayonnaise products Ham Soya sauce Breakfast cereal Sausages Salami Gravy granules Pizza Soups Anchovies Stock cubes Ready meals Sandwiches Smoked meat and fish Kippers Salted and dry roasted nuts Pickles Chicken nuggets and breaded products Ready made sauces Crisps 11
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Cardio-protective Diet for You - NDR-UK

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