Photo credit, Pascal Deloche /GODONG
If you have recently been diagnosed with a health condition or know that certain health conditions run in your family, you can take steps to manage the illness or the likelihood of experiencing its symptoms. Read on to learn about diet and lifestyle changes that will put you in better control of your health and well-being.
1. What to eat if you have heart disease?
Your GP may advise you to control your cholesterol levels to help manage your risk of developing coronary heart disease, stroke or vascular dementia. Cholesterol is a fatty substance carried in the blood, most of which is produced naturally by the liver. In fact, cholesterol is essential for health, but too much can be detrimental.
As a fat, cholesterol is transported in the blood by protein complexes called lipoproteins. You’re probably familiar with them, because they’re often confusingly referred to as “bad” cholesterol (low-density lipoprotein, or LDL) and “good” cholesterol (high-density lipoprotein, or HDL). But lipoproteins are not themselves cholesterol, and both LDL and HDL come in different forms – the smallest and densest of these appear to pose the greatest risk. Your unique combination of LDL, HDL and their subtypes depends on your combination of genes, as well as your lifestyle.
Your blood lipids, including your cholesterol level, can be measured using a simple blood test.
- Choosing healthier fats can help protect your heart. Reduce your intake of saturated fats (butter, fatty meat, cookies, cakes and cream) and replace them with monounsaturated and polyunsaturated fats (oily fish, olive oil, avocado, nuts and seeds).
- Reduce your intake of refined carbohydrates and sugar and replace them with whole grains and low-glycemic carbohydrates.
- Eating a wide variety of fruits and vegetables can help reduce the risk of coronary heart disease. Fruits and vegetables contain vitamins and phytochemicals, which help prevent cholesterol oxidation, reducing the risk of deposits in the arteries. They also contain carbohydrates, which provide the body with energy in a low-fat form, which is useful for weight control.
- Beans, legumes and oatmeal are rich in fiber which encourages the body to excrete cholesterol before it is reabsorbed into the bloodstream. A diet high in fiber also helps keep you full, so you’re less likely to snack on fatty foods.
- Nuts help increase HDL (the “good” cholesterol) levels, as do fatty fish, which contain omega-3 polyunsaturated fats. Omega-3s can help protect the heart by preventing blood clotting. They may also help reduce the risk of heart disease by encouraging the muscles that line the artery walls to relax, improving blood flow and regulating heart rate.
- There is evidence that substances called “plant sterols” and “stanols”, which are added to certain foods, including some margarines, spreads and yoghurts, can reduce blood cholesterol levels. Even if you consume foods fortified with sterols, it is important to make sure you follow a healthy diet. Some foods are naturally rich in plant sterols, such as avocado.
- Soy is a useful source of protein, fiber and unsaturated fats, all of which can help lower cholesterol. Soy products – for example soy milk, soy yogurt, tofu and miso – are a good source of polyunsaturated fats and are naturally low in saturated fat. Studies show that consuming 25g of soy protein per day can lead to a 10% reduction in total cholesterol and LDL cholesterol.
- Minimize your intake of trans or hydrogenated fats (often found in store-bought cookies and cakes); these fats are known to be among the most dangerous for the heart.
Here’s what to do :
- Include a minimum of five servings of fruits and vegetables in your diet each day.
- Eat fish rich in oil at least once a week.
- Choose foods high in unsaturated fats rather than saturated ones.
- Maintain your weight within a healthy range.
- Try to get at least thirty minutes of exercise at least five times a week.
2. What to eat if you have high blood pressure?
People with high blood pressure have an increased risk of heart attack or stroke. High blood pressure means the heart has to work harder to pump blood around the body. A value of 140/90 mmHg (140 systolic and 90 diastolic) is considered hypertension. The ideal is to have blood pressure below 120/80 mmHg – speak to your GP or healthcare provider, if you are concerned.
- Fruits and vegetables contain potassium, which can help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, try to eat seven to nine servings of a variety of fruits and vegetables every day, with an emphasis on vegetables.
- Dietary sources of magnesium, calcium and folate, such as green leafy vegetables (spinach, kale, bok choy and broccoli), whole grains, nuts and seeds, are essential for blood pressure management .
- There is a link between excess salt in the diet and high blood pressure. The body only needs a very small amount of sodium to function properly, and we consume much more than we need. Reduce your salt intake to 6g or less per day, the equivalent of one teaspoon per day.
- The DASH (Dietary Approaches to Stop Hypertension) diet includes low-fat dairy and whole grains, while avoiding excess meat and sugary foods. It is an effective treatment for high blood pressure. Take a look at our DASH Diet recipes including Healthy Porridge and Smashed Harissa Chickpea Chicken.
Here’s what to do:
- Eat at least two servings of fruit or vegetables with each meal.
- Exercise regularly and if you smoke, stop.
- Schedule time into your day to relax – stress increases the risk of high blood pressure.
- Limit your salt intake to 6g or less per day.
- If you are overweight, try to bring your weight back into the healthy range. Physical activity plays an important role in this.
3. What to eat in case of premenstrual syndrome?
Countless women suffer from premenstrual syndrome (PMS), and many believe its unpleasant symptoms are inevitable. The most common symptoms are depression, anxiety, headaches and fatigue. There are many theories about the causes of PMS, including hormone levels, vitamin and mineral deficiencies, and blood sugar imbalance.
- Opt for foods rich in low-glycemic carbohydrates, such as oatcakes and whole grains, which can help stabilize blood sugar levels and provide a sustainable source of energy. It can also help with food cravings, irritability, and mood swings.
- Research suggests that vitamin B6 (found in cereal, baked potatoes, bananas, chicken, beef, and avocados) may improve a number of PMS symptoms, including those that affect your emotions.
- Calcium-rich foods can also make a difference, and women who eat a calcium-rich diet tend to experience fewer symptoms than others. Focus on dairy products, leafy green vegetables, soy, celery, cereals, dried fruits and almonds.
- Foods high in fiber help prevent constipation and manage estrogen levels in your body by preventing the hormone from being reabsorbed in your gut. Oatmeal and dried fruits are useful sources.
- Foods containing phytoestrogens can help alleviate hormonal imbalances, but are not effective for all women. Foods rich in these natural compounds include flaxseeds, fermented soy products like tempeh, tofu, and miso, and beans and legumes like chickpeas and lentils. These foods are thought to help manage the influence of estrogen in the body, which can reduce symptoms such as breast pain.
- Eat less sugar, salt and saturated fat. Reducing salt can help offset the bloating and water retention commonly associated with PMS.
- Avoid excess caffeine and alcohol, which can make your symptoms worse. Try to reduce your intake, especially in the two weeks before your period.
Here’s what to do:
- Eat a healthy, balanced diet with plenty of fruits, vegetables and whole grains.
- During the last two weeks of your cycle, try to have a high-carb snack or meal every two to three hours.
- Exercising regularly can encourage the release of endorphins, which promote a feeling of well-being.
- Reduce stress. Find what works for you – whether it’s yoga, meditation or exercise – and incorporate it into your lifestyle regularly.
4. What to eat when depressed?
Many situations can trigger low morale or depression, the symptoms of which can be both physical and psychological: lack of energy, sleep disturbance, change in appetite, constipation and menstrual changes. One in 10 people will experience depression at some point in their lives. If you’re concerned about your mental health, you can get help – speak to your GP to find out more.
- Increasing your intake of omega-3 fatty acids found in oily fish, nuts and seeds can help improve your mood. Increase your fatty fish intake to two or three servings per week (unless you are planning a pregnancy or are a woman of childbearing age). Add unsalted nuts and seeds to your diet and use canola or walnut oil for cooking and dressing salads.
- Deficiencies of folate (folic acid), vitamins B6 and B12, and magnesium have all been linked to depression. So eat whole grains, legumes, dairy products, eggs, nuts, dried apricots and dark chocolate.
- Aspartame, the artificial sweetener found in low-sugar and “diet” products such as soft drinks and chewing gum, may make symptoms worse, a study suggests.
- Alcohol is a known depressant. Avoid alcohol, caffeine and excess sugar, as they disrupt blood sugar control and can worsen your mood.
- Eat regularly and don’t skip meals, especially breakfast. Skipping meals promotes blood sugar fluctuations.
Here’s what to do:
- Eat a healthy, balanced diet.
- Start the day right by consuming protein and carbohydrates at breakfast. This will prevent your blood sugar, energy and mood from plummeting mid-morning and you turning to a pick-me-up like a sugary snack or coffee.
- Lack of appetite is a common symptom of depression. If your appetite is not what it should be, it is worth taking a vitamin and mineral supplement.
- Drinking relaxing herbal teas, such as chamomile, can help you feel calm and relaxed.
- Regular physical exercise can be helpful and have beneficial effects on mental health.
5. What to eat in case of osteoporosis?
Osteoporosis occurs when bones become weak, brittle and more porous, which can lead to fractures. The risk of osteoporosis increases steadily with age. After the age of 35, we naturally lose bone density. It is therefore increasingly important to eat the right foods and make lifestyle changes to help maintain bone density and strength.
- Calcium and vitamin D are essential nutrients for bone health. Foods rich in calcium include dairy products (milk, cheese, and yogurt), calcium-rich tofu, green leafy vegetables, almonds, canned salmon and sardines, and sesame and sunflower seeds. Vitamin D is essential for calcium absorption, but unfortunately it is found in very few foods – oily fish, egg yolk and liver all provide useful amounts.
- Magnesium may play an important role in bone health. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green leafy vegetables, such as spinach.
- Studies have shown that a good intake of vitamin K can lead to denser bones and reduce the number of hip fractures; Kale, broccoli and other green leafy vegetables are useful additions to your diet.
- Eat less salt and consume less alcohol and carbonated drinks. High salt intake can cause calcium to be leached from the bones and eliminated from the body. Excessive alcohol consumption can damage the cells that make new bones.
- Studies suggest that an average of 1500 mcg per day for many years can affect the density of your bones and make them more likely to fracture.
Here’s what to do:
- Eat plenty of fresh fruit and vegetables, which contain minerals like potassium and magnesium – these can encourage bones to absorb key minerals like calcium. Fruits and vegetables also contain vitamin C and zinc, which are necessary for bone health.
- Exercise regularly and stop smoking. Smoking directly destroys calcium in bones.
- Stay at least two days without alcohol per week.
- Make sure you get enough natural sunlight, especially during the winter months. Vitamin D, vital for bone health, is synthesized in skin exposed to the sun.
6. What to eat in case of vision loss?
There is a strong link between diet and age-related macular degeneration (AMD), cataracts and glaucoma, three of the most common causes of visual impairment and blindness in people over 60.
- Several studies show that people who eat a diet rich in fruits and vegetables are less likely to suffer from AMD and cataracts. Vitamins A, C and E, selenium and zinc are necessary. Additionally, carotenoids, lutein and zeaxanthin help protect the lens from free radical damage. Choose spinach, kale, broccoli, kiwis, oranges, blueberries and peppers. Thanks to its healthy fat content, avocado contains lutein and zeaxanthin that are very easy to absorb.
- People who eat moderate amounts of fish have a 12% lower risk of developing cataracts, and it also appears to help reduce AMD. A good intake of omega-3 fatty acids, found in fatty fish, may also be helpful in preventing glaucoma.
- Stick to recommended amounts of salt and saturated fat: Regular high consumption of these products can lead to high blood pressure, a condition thought to increase the risk of glaucoma.
- Caffeine increases pressure in the eye, so people with glaucoma are advised to avoid it. Excess dietary protein and fatty acids are also associated with an increased risk of glaucoma.
Here’s what to do:
- Eat at least five fruits and vegetables a day.
- Eat fish rich in oil at least once a week.
- Smoking and obesity both increase the risk of AMD. So quit smoking and keep your weight within the ideal range.
- Protect your eyes from the sun by wearing UV-protective sunglasses.
- Have your eyes checked regularly.