Preventing Cardiovascular disease

• Maintaining a healthy weight, with a body mass index(BMI) of 18.5–24.9.
• Limiting dietary fat to 30 percent or less of total calories—10 percent saturated fat, 10 percent poly unsaturated fat, and 10 percent mono unsaturated fats. Consumers should be aware that ounce for ounce, all sources of fat have approximately the same amounts of calories.
• Limiting saturated fats to 10 percent of calories. Saturated fats come primarily from animal sources (e.g., high-fat dairy and meats), but also are found in coconut and palm oil.
• This scan of the cardiovascular system shows the heart and lungs, with major blood vessels radiating from them. Cardiovascular diseases, which affect the pumping of the heart and the circulation of blood, are the leading cause of death in developed nations.
• Limiting polyunsaturated fats to 10 percent of calories. Polyunsaturated fats come primarily from vegetable oils (e.g., corn oil, safflower oil).
• Limiting monounsaturated fats to 10 percent of calories. Monounsaturated fats may have a protective role in heartdisease. Excellent sources of monounsaturated fats include olive oils, nuts, avocado, and canola oil.
• Increasing intake of omega-3 fatty acids. Two to four grams daily of omega-3 fatty acids may lower risk for CVD by reducing blood clotting, making platelets less sticky, and lowering triglycerides. Patients should inform their physician if they are using omega-3 supplements, since they may increase the risk of bleeding. Excellent sources of
• omega-3 include fatty fish (such as salmon and sardines), fish oils, and flax seed.
• Limiting sodium intake to 2,400 milligrams per day.
• Increasing potassium intake to at least 3,500 milligrams per day.
• Eating at least five servings a day of fruits and vegetables.
• Eating a plant-based diet consisting primarily of whole grains, fruits, and vegetables is also recommended.
• Eating at least 25 grams of fiber daily.
• Eating 25 grams of soya protein daily.
                                               In addition to diet modification, research is increasingly focused on the role of physical activity in preventing CVD. People who are not physically active have twice the risk of heartdiseaseas those who are active.