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"Heart Disease and Stroke Prevention Training Services"

Tips & Information


Risk factors are those habits and conditions which add to your chances of developing heart disease. You can reduce your chances of getting heart disease, by controlling YOUR risk factors. Read About the Six Steps to a Healthy Heart or Read About the Heart to learn more.

Heart Healty Foods High blood pressure, smoking, obesity, cholesterol - saturated fats, lack of exercise are some risk factors. (Find out about Cholesterol Levels)
Diabetes, family history of heart disease, immoderate alcohol consumption are risk factors for heart disease

Hypertension is a syndrome characterised by excessive high blood pressure, and the consequent enlargement of the left ventricle of the heart

Reduce the salt you use in cooking, try not to put salt on food at the table.Click here to Get the Facts about Sodium
Eat fewer high salt foods, such as canned soups, ham, hot dogs, sausages, salt pork, pickles, and foods that taste salty

The craving for salted foods disappears with time Use fresh herbs and spices instead of flavouring salts e.g. onion salt, garlic salt, etc....

Use more fresh foods instead of canned or commercially prepared products

Do not add salt to foods being prepared for babies, they will acquire a taste for it

Persons with high blood pressure (HBP) and families with a history of HBP should use less salt and maintain a desirable body weight

Contrary to popular belief, obese people seldom enjoy good health

Obesity is a major risk factor for heart disease and also gives rise to diabetes and hypertension

That reduction in overweight can prevent or retard the progress of coronary artery disease

Weight is gained when energy intake is greater than energy expenditure, as your weight increases, your heart has to work harder.

Appropriate food choices are necessary to produce a generation of Barbadian people who are at lower risk from obesity and its complications.

DO cut down on the amount of sugar and sweets - cakes, pies, pastries

DO eat less fat and fatty foods - including fried foods.

DO eat foods that are low in calories e.g. fresh fruits and vegetables.

DO avoid regular soft drinks. One 12oz bottle has approximately 9 teaspoons of sugar

DO exercise regularly

DON'T turn to crash or fad diets, or appetite suppressants

DON'T expect to accomplish your ideal weight goal overnight

Many factors which place an individual at risk for development of heart disease are related to styles of living

You can reduce your risks of getting heart disease if you change your pattern of living

Risk factors can for developing heart disease include high blood pressure, smoking, obesity, lack of exercise, stress, diabetes and alcohol consumption

Diet and exercise help you lose weight much faster than diet alone, think long term, there is no easy answer to a weight problem

Foods rich in the polyunsaturated fats tend to lower blood cholesterol and your risk of heart disease

Obesity is associated with increased blood lipid (fat-like substance) levels

To decrease your body fat you should increase the amount of activity you do

Stress makes extra work for your heart and is therefore bad for your health, Take time to relax!

Regular exercise strengthens your heart so that it works better with less effort and decreases the risk of heart disease

If you smoke, quit - it is never too late

Sugar contains no vitamins or minerals and may replace other more nutritious foods in the diet

Hardening of the arteries advances more rapidly in diabetics than in non-diabetics

Coronary Artery Disease is more likely to occur in the individual whose parents or siblings have had this disease

Although we can't change an inherited predisposition to heart disease, we can minimize as many of the other risk factors as possible

Alcoholic beverages are high in energy

Drinking spoils the appetite for foods which contain essential nutrients,

Excessive alcohol can damage the heart

Alcoholism can lead to cirrhosis of the liver and some forms of cancer

Snacking can fit into a fitness programme, just choose nutritious snacks, fresh fruit and vegetables, yoghurts, nuts, wholegrain or enriched crackers

Eating right means eating enough of the right kinds of food, how much you eat is as important as what you eat

It is easier to stay slim than to lose weight once you have put it on

A person is considered obese when their body weight is at least 20% greater than normal for their height and age

Saturated fats are those which tend to be solid at room temperature e.g. animal fats, dairy products

Polyunsaturated fats are those which tend to be liquid at room temperature e.g. all vegetable oils

Hydrogenated fats are created when hydrogen atoms are added to polyunsaturated fats to make them more saturated i.e. semi-solid at room temperature

All fats, whether saturated or polyunsaturated are a rich source of calories

A calorie is a unit that measures the energy in food

Dietary cholesterol is not visible to the eye even though it is found in all foods of animal origin

The human body contains 10 to 12 pints of blood

Smoking is a cause of heart disease because it leads to the narrowing and blocking on vessels which carry the blood to the heart muscle

Smoking reduces the amount of available oxygen in the blood, causing the heart to work harder