For a long time charity checkup Director Jonathan Spencer was a COO for a cardiac rehab organisation, his interest in preventative has been maintained ever since. Its important not just for us individually but also for the well-being of all the staff that work for an organisation.

For Preventative the latest research shows that carbohydrate intake, especially sugars, goes hand in hand with lipid plaque that is attached to artery walls, so lowering sugars helps too. The following are ways to keep y. The NHS will need to focus more and more on preventative medicine and actions, so here’s our bit of help. All is political, what we are fed and the access to better resources is controlled by what you can earn and your position in society.  But cardiovascular disease seems to cross class boundaries.

1. Control the size of portions or helpings ( less) for

How much you is just as important as what you .

2. more and veg

Vegetables and s in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep in a bowl in your kitchen so that you’ll remember to it. Choose recipes that have vegetables or s as the main ingredient, such as vegetable stir-fry or fresh mixed into salads.

Tinned and preserved is usually higher in sugar, fresh is the key.

3. more whole grains for

Whole grains are sources of fiber and other nutrients that play a role in regulating pressure and . It’s not just about wholemeal bread or brown rice

Another easy way to add whole grains to your diet is ground linseed. linseeds are small brown seeds that are high in fiber and omega-3 ty acids, which can lower your total . You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

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heart health

4.Cut out or down on the bad s and for

Limiting how much saturated and trans s you is an important step to reduce your and lower your risk of coronary artery disease.

You can also use low- substitutions when possible for a -y diet. For example, top your baked potato with salsa or low- yogurt rather than butter, or use low-sugar spread on your toast instead of margarine.

5. Choose low- protein sources for

Lean m, poultry and fish, low- dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower options, such as skim milk rather than whole milk and skinless chicken breasts etc

Fish is another alternative to high- ms. And certain types of fish are rich in omega-3 ty acids, which can lower s called triglycerides.

Legumes — beans, peas and lentils — also are sources of protein and contain less and no , making them substitutes for m. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your and intake.

6. Reduce Salt for

Avoid high pressure, a risk factor for cardiovascular disease.

Although reducing the amount of salt you add to food at the table or while cooking is a first step, much of the salt you comes from canned or processed foods

7. Don’t wear a hair shirt for your own wellbeing
It’s important to have a tr now and then and concentrate on what you can rather than on those things you should avoid, so plan ahead and do some daily exercise.

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