Cardio-protective Diet for You - NDR-UK
Cardio-protective Diet for You - NDR-UK
Cardio-protective Diet for You - NDR-UK
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• brisk walking to and from work<br />
• skipping in your back garden or garage<br />
• joining a dance class and getting in plenty of practise<br />
• badminton with family and friends<br />
• housework<br />
• gardening.<br />
Lots of people enjoy yoga and Pilates. These are good <strong>for</strong> toning and improving you core stability<br />
but are not cardiovascular exercise as they don’t get your heart rate up.<br />
If you are trying to lose weight it is especially important to try to be more active in all aspects of<br />
your daily routine. It’s all the little things that add up.<br />
Tips <strong>for</strong> increasing daily activity<br />
• Use the stairs not the lift.<br />
• Go <strong>for</strong> a walk in your lunch break.<br />
• Get off the bus or train a stop early to get in a walk.<br />
• Do local errands on foot.<br />
• Cycle to work.<br />
• Make time at the weekend <strong>for</strong> exercise – going <strong>for</strong> a walk in the park, a country cycle ride,<br />
a swim in the local pool.<br />
Salt<br />
Salt can increase blood pressure, especially if it is already high. If you have high blood pressure,<br />
you are three times more likely to develop heart disease or have a stroke than people with healthy<br />
blood pressure. There<strong>for</strong>e, it is important to limit the amount of salt in your diet.<br />
Current recommendations are to limit your daily intake of salt to 6g (a teaspoon) or 2.4g sodium.<br />
Most of the salt we eat is already in food – especially processed foods, so even without adding salt<br />
to your food, you can still have too much. Some foods are obviously very high salt, <strong>for</strong> example<br />
salted nuts, salted savoury snacks or instant soups. Other foods like cereal or bread may only have<br />
moderate amounts of salt, but if you eat them a lot, your daily amount of salt may be high. The<br />
table below provides examples of high-salt foods that you should try and cut down and foods<br />
where it will be useful to compare brands as they may have a high-salt to compare brands.<br />
High salt foods<br />
Foods High in Salt (to cut down on)<br />
brands)<br />
Bacon Cheese Bread and bread<br />
120404Heart Health <strong>for</strong> HIV DRAFT<br />
Food that may be high in salt (to compare<br />
Tomato ketchup,<br />
mayonnaise<br />
products<br />
Ham Soya sauce Breakfast cereal Sausages<br />
Salami Gravy granules Pizza Soups<br />
Anchovies Stock cubes Ready meals Sandwiches<br />
Smoked meat and fish<br />
Kippers<br />
Salted and dry roasted<br />
nuts<br />
Pickles<br />
Chicken nuggets and<br />
breaded products<br />
Ready made sauces<br />
Crisps<br />
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