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(Including Holidays.)

50% Off Cardiac Risk Assesment

Cardiac-Risk-Assessment-

Cardiac Risk Assessment

A cardiac risk assessment is a tool use to determine you risk of developing heart disease in the next 10 years. The assessment yields a score which falls within a range on the cardiac risk scale. A high score often means that intervention will be required.

Healthy eating

Eating a healthy diet can reduce your risk of developing heart disease, diabetes and high blood pressure. It can even reduce the risk of developing certain cancers. Even if you already have heart disease maintaining a healthy diet can benefit your heart.

Balance diet

  • Fruits and vegetables
  • Starchy foods such as bread, rice, potatoes and pasta (whole grain if possible)
  • Some milk and diary products
  • Some meat, fish, beans and other non-diary sources of protein
  • Limited amount of foods and drinks high in fats and sugar

Fruits and vegetables

A well balance diet should include five to seven portions of fruits and vegetables a day. Pure unsweetened fruit juices and beans count as a portion. Any one of the following would be considered a portion (80gg or 3 oz):

  • One cup (or a handful) of small fruits such as grapes, strawberries, raspberries, or cherries
  • One glass of fresh fruit juice (150ml)
  • One pear, apple, banana or orange
  • A slice of melon or pineapple
  • Four broccoli florets

Sugar

Sugary drinks and food are high in calories that can lead to weight gain and the associated problems with weight gain

  • Avoid adding sugar to your tea, coffee or cereal.
  • Use fruits as an alternative to sugar in your recipes.
  • Reduce the amounts of sweets that you consume.
  • Try sugar free drinks.

Fats

To reduce your risk of heart disease it is important to reduce you intake of fats. Saturated fats are the type that can increase your risk of heart disease by increasing the amount of cholesterol in your blood. This type of fat is found mostly in meat and butter.Unsaturated fats such, as in vegetable oils, are considered less dangerous

Tips to reduce your fat intake.

  • Choose lean cuts of meat and remove excess fat.
  • Chocolate, cakes and biscuits contain hidden fats.
  • Choose low-fat milk, cheeses and other dairy products
  • Try to avoid fry food. If you do fry your food use unsaturated oil and drain the oil off the food after cooking.
  • Avoid cream. Use low fat yoghurt as a substitute.

Salt

  • Consuming too much salt increases your risk of developing high blood pressure. Developing high blood pressure will increase you risk for heart disease.
  • Guideline recommends that we should not consume more than 6 grams of salt a day
  • Try to gradually reduce you intake of salt and your taste for salt will change.

Tips on how to reduce salt intake

  • Reduce the amount of salt used in cooking.
  • Do not add salt to food at the table.
  • Carefully chose food labeled “no added salt’.
  • Avoid processed foods as much as possible along with salt rich sauces and take-away foods.
  • Use herbs and spices to flavour food.

 

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